17 April 2020 V-C19 BlackOps Heavy

Time: 0530-0615
Conditions: Normal, basement for Q and FNG
Participants: Duckling (Q) and 1 FNG (F3 name TBD)
Total time: 46 minutes

Context
Duckling built a total body workout based upon Mark Lauren Bodyweight Training’s philosophy. Invited close friend from high school and college to join workout. Posted announcement on v-c19 blackops channel day before event. Texted other PAX and invited.

Thang 1
– Side straddle hops
– Arm circles from pushup position.
– Hip rotations
– Jennifer Lopez (hip rotations)
– Lunges

Thang 3
* 3 rounds with each exercise lasting 30 – 45 seconds
– Merkans with one foot off ground (two reps and alternate foot)
– Lunges with weight overhead (used 30# ruck plate)
– Chin ups/bent over rows with plate

Thang 2
* 3 rounds with each exercise lasting 30 – 45 seconds
– Shoulder rotations/around the worlds with 30# ruck plate
– Hopping alternating lunges
– Body rows/bent over rows with plate

Thang 3
* Focused on spinal alignment movements
– Start in push up position, bring left foot to left hand. Go to stream lined position with hands overhead. Rotate torso pulling shoulder blades back. Eight reps each side. Repreat movement on right foot.

– Jennifer Lopez’s

– Windshield wipes. Lay on back, arms at “T” position, feet overhead perpendicular to body. Lower left leg to left an inch above ground, move right leg to left an inch from left leg. Repeat to center. Follow opposite movement on other side.

– Prayed and called it a day. AHOO!

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