Backblast 6.25 ToG @ The O

PAX (14): Butcher, Flo Jo, Handbook, Jeter, Krillin, Loco, Mom Jeans, Pine Cone, Pixar, Russdiculous, Shyster, Tammy Faye Baker, Yoshi, Violet (Q)

Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms. Lined up on the sideline of the field near the rest rooms.

  • Body Rotation (3 neck, hips and knee & ankle rotations in each direction)
  • Kendra Newman (15 seconds each arm)
  • Michael Phelps (15 seconds)

Completed dynamic warm up of the following movements’ for one length of field.  Completed 2 Sets (1st set at 50% effort and 2nd set at 75% effort)

  • High Knees and Butt Kicks (switch at mid-length)
  • Side Shuffle (switch direction facing at mid-length)
  • Karaoke ((switch direction facing at mid-length)
  • Mario

Workout: Jack Webb – athon

  • Completed multiple versions of Jack Webb with a 400 meter run between sets.

Set 1 = Tuck Jump, High Knees – Jack Webb

  • Completed set with a ratio of 1:4 Tuck Jumps and High Knees, with ascending reps up to 10:40
  • 400 meter run around Tennis Courts

Set 2 = Merkins, Overhead Arm Clap – Webb Jack

  • Completed set with a ratio of 1:4 Merkins and Overhead Arm Claps, with descending reps from 10:40
  • 400 meter run around Tennis Courts

Set 3 = Burpee, Lunge Walk – Jack Webb

  • Completed set with a ratio of 1:4 Burpee and Lunge Walks, with ascending reps to 8:32

Set 4 = Plank Jack, Shoulder Tap –  Half Jack

  • Completed set with a ratio of 1:4 Plan Jacks and Shoulder Taps, with ascending reps to 5:20
  • Ran to Flag

Set 5: Mary

  • Flutter Kicks (15 x 4-count reps)
  • Elevators (2 min)

COR, NOR, COT: Announcements included GrowRuck and Dare to Care Volunteer Opportunities. Lifted up multiple intentions to include a successful job search, friends with mental health concerns, and leadership for the country.  God Bless.

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