Back Blast 4.11 Temple of Gloom @ The O

PAX (5): Carlos’e, Tammy Faye Baker, Tron, Violet (Q), Wham

Conditions: A balmy 55 degrees, No Wind, No Rain

Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms

  • 20 x Side Straddle Hops (IC)
  • 15 Grass Grabbers (IC)
  • 20 Imperial Walkers (IC)
  • 10 x Abe Vigoda (IC)
  • Body Rotations (5 reps each direction of neck rotations, arm rotations, hip rotations, knee and ankle rotations)
  • 30 seconds – stretch on your own

Workout: High Intensity Interval Training (HIIT)

  • Completed HIIT sets that included 1 exercise, travel across the field and back, 1 exercise and 90 seconds of active rest while moseying on the running path. Completed 1 full lap around Seneca during the sets.

Set 1

  • Alternating Jump Lunges (20 reps)
  • Sprint across field (down and back)
  • Prison Jump Squats (30 reps)
  • 90 seconds of active rest while moseying on running path

Set 2

  • Mountain Climbers (20 x 4-count reps)
  • Mario Skip half way across field, Karaoke half way across field, sprint full length back
  • Bobby Hurley (30 reps)
  • 90 seconds of active rest while moseying on running path

Set 3

  • Contra Burpees (5 reps)
  • Bernie Sanders across field, sprint full length back
  • Plank Jacks (25 reps)
  • 90 seconds of active rest while moseying on running path

Set 4

  • Man Maker variation (10 reps)
  • 30 walking lunges then sprint rest of way across field, sprint full length back
  • Plank Walk (5 reps: 3x strides left then 3x strides right = 1 rep)
  • 90 seconds of active rest while moseying on running path

Set 5

  • Plyometric Push-Ups (15 reps)
  • Up – Downs (15 x IC reps)
  • Sprint across field (down and back)
  • Push Up Ladder (descending from 10 only doing even number reps, 5 second plank hold in between sets)
  • Plank (30 seconds or maybe a little longer)
  • Mosey to the flag

COR, NOR, COT: Announcements included fundraising for Angels in Disguise, Ruck on April 19, Pre-Convergence Ruck on April 20,  Convergence on April 20 and Bible Study on Friday.   Closed with a word of prayer.

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