Back-Blast – BoW at The O – 1.14.19

#RyleighStrong became a national F3 movement on Tuesday. I’m repeatedly in awe at this group and the impact we have when we come together. “More than a workout” was in full effect this week and the energy at The O was buzzing. In all, we had 27 PAX in attendance. Here is the list of HIMs:

Carlton

McAfee

Face

Russdiculous

Fergie

OJ

Handbook

Violet

Diablo

Jeter

Duckling

Escort

Schwab – FNG

Frankenbaby

Shyster

Mookie

Pork Chop

Flo Jo

Whitney (R)

Ditka

Wham!

CI

Tron

Star Child

Donut

Catfish(Q)

Here is what we endured:

Warm-up

Lap around the walking track/tennis court

Grass Grabbers x 15 IC – Stay in Position – Stretch Right/Stretch Left/Stretch Middle

SSH x 25 IC

Downward Dog – LT over RT, RT over LT

Plank Jacks x 25 IC

25 Single Count Merkins

Mountain Climbers x 25 IC

15 Boyos

Escalating Dora Suicide Set w/ Coupon:

5 Exercises in order: Swings, Seated Shoulder Press, Sadies, Squats, Big Boys

We ramped up the reps and the intensity on the runs as follows

100 Swings/150 Seated Shoulder Press/200 Sadies/150 Squats/100 Big Boys

The suicides also ramped:

Swings = run all the way down to the end of the last(4th) court and back

Seated Shoulder Press = All the way down and back and then all the way down to the end of the 3rd court and back

Sadies = repeat the two down and to the end and end of the 3rd courts but add another leg out to the end of the 2nd court and back – this was the peak of the workout

Squats = back down to the same as Seated shoulder presses

Big Boys = same run as swings

We returned the coupons and circled up for some Mary – Flutter Kicks, Pickle Pounders, J Lo’s, Hip drops RT, Hip Drops LT

COT – Intentions and Announcement

As always, it was a pleasure to lead and be out there to support Tony Malito and his family as they work through this difficult time. Please continue to keep Ryleigh and the family in your TAPs.

#RyleighStrong

-Catfish

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