Back Blast 2.27 ToG @ The O

PAX (5): Captain Insane-o, Ditka, Fergie, Flo Jo, Frankenbaby, Handbook, Porkchop,  Russdiculous,  Shyster, Vincent (R), Violet (Q), Wham

Conditions: A chilly 29 degrees with a steady wind

Warm Up: Mosey to CAL.  5-minute dynamic warm up featuring 10 exercises executed for 30 second each.

  • Alternating High Kick
  • Alternating Toe Touch
  • Alternating Knee Tuck
  • Alternating Hip Turn Outs
  • Alternating Lunge with a Twist
  • Rising Torso Twist
  • Michael Phelps/Kendra Newman
  • Butt Kicks/High Knees
  • 5 x BOYO

Workout: High Intensity Interval Training (HIIT)

  • Completed 2 HIIT sets that included 12 x 1 minute rounds. We completed 2 exercises during each round.  Each exercise was executed for 20 secs followed by 20 seconds of rest

Set 1

  • Round 1: High Knees, Jump Lunges
  • Round 2: High Knees, Jump Lunges
  • Round 3: Mountain Climbers, Crab Toe Touch
  • Round 4: Mountain Climbers, Crab Toe Touch
  • Round 5: Merkin to Side Plank, J-LOs
  • Round 6: Merkin to Side Plank, J-LOs
  • Round 7: High Knees, Jump Lunges
  • Round 8: High Knees, Jump Lunges
  • Round 9: Mountain Climbers, Crab Toe Touch
  • Round 10: Mountain Climbers, Crab Toe Touch
  • Round 11: Merkin to Side Plank, J-LOs
  • Round 12: Merkin to Side Plank, J-LOs

Set 2 : Completed this set near the rest room area following a mosey from CAL.

  • Round 1: Step Ups, Squats
  • Round 2: Step Ups, Squats
  • Round 3: Plank Jacks, Peter Parkers
  • Round 4: Plank Jacks, Peter Parkers
  • Round 5: Burpee, Groiner
  • Round 6: Burpee, Groiner
  • Round 7: Step Ups, Squats
  • Round 8: Step Ups, Squats
  • Round 9: Peter Parkers, Plank Jacks
  • Round 10: Peter Parkers, Plank Jacks
  • Round 11: Groiner, Burpee
  • Round 12: Groiner, Burpee

Mary: Mosey to Flag for a Standing Ab set (30 seconds of each exercise)

  • Knee to Face
  • Wood Chop (R)
  • Wood Chop (L)
  • Standing Oblique
  • Hillbillies
  • Abe Vigoda

COR, NOR, COT: Announcements included a Leap Year Ruck on 2.28 (30K).  Lifted up our blessings and the support group we have with F3.  Closed in prayer.

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