Back Blast are not my thing. I always schedule a time to write it but life gets in the way. Good thing I have notes in my phone from the workout.
Rolled in for a great morning at the Parklands. High 60’s will a little breeze.
Started at 7:00 with the Disclaimer
PAX: Whitney (R), Wapner, Fiona, Huggies, SweetTart, Mr. Kotter, Latex, Jitterbug (R), Gypsy (Q)
Moseyed over to the egglawn and circled up.
Warm up:
15 SSH
15 Imperial Walkers
15 Grass Grabbers
15 Abe Vigotes
15 Copper Head Squats
Merkin Ring – One Merkin after each PAX states their name.
Mosey to the Rock Bridge.
This is were I got a little overzealous.
The plan was to pick a rock.
21’s
Start with Manmakers and Lunge Walk (with your rock) under the bridge to the other side and do Rock Rows (Both Arms were one set) then Lunge Walk back (with your rock).
We made it to about 17 and 4 before I told everyone to modify.
Pushups instead of Manmakers and Mosey during one of the Lunge walks and only use the rock during Rock Rows.
4 more rounds and we had to cut the second Lunge Walk to a Mosey.
We got to about 8 and 13 before we ran out of time and had to Mosey back.
With the last two minutes we circled up for a little Mary and called it a day.
COT
Announcements
Intentions
Prayer.
Disclaimer on this workout: Huggies was right when he said it would take 2 hours. My legs and ass were sore for 4 days.
Gypsy.
F3 Louisville 