Backblast 7.1 The Blender @ The Mutt

PAX (11): Buschhh, DoJo (2.0), Fall Guy (R), Glen Ross, Larry Flint, Left Eye, Plumb Bob, Pope, Tron, Violet (Q), Zima

Warm Up:

Set 1: Dynamic warm up using the following movements.  Each movement consisted of one length of parking lot:

  • High Knees
  • Butt Kicks
  • Side Shuffle – Right Leg leading
  • Side Shuffle – Left Leg Leading
  • Karaoke – Right Leg Leading
  • Karaoke – Left Leg Leading
  • Mario
  • Bernie Sanders

Set 2: Repeated the movements and distance of Set 1, but added a burpee ladder.

  • High Knees & 2 Burpess
  • Butt Kicks & 3 Burpess
  • Side Shuffle – Right Leg leading & 4 Burpess
  • Side Shuffle – Left Leg Leading & 5 Burpees
  • Karaoke – Right Leg Leading & 5 Burpess
  • Karaoke – Left Leg Leading & 4 Burpees
  • Mario & 3 Burpess
  • Bernie Sanders & 2 Burpees

 

Workout 1: High Intensity Interval Training (HIIT)

  • Completed a HIIT set that included 7 x 1 minute rounds. Each exercise was executed for 40 secs followed by 20 seconds of high knees or jogging in place

HIIT:

  • Round 1: Side Straddle Hops
  • Round 2: Heel Clicks
  • Round 3: Peter Parker Push Ups
  • Round 4: Squat Jumps
  • Round 5: Mountain Climbers
  • Round 6: Merkin to Dry Dock
  • Round 7: Crab Toe Touch

 

Workout 2: Heavy Circuit

  • Completed 2 rounds of a heavy circuit. Each round consisted of 10 exercise performed for 45 secs followed by 15 seconds to rotate to the next exercise. Exercise stations were staged across the entire parking lot.

 

  • Station 1: Tire Drag (drag tire as far as possible along designated route)
  • Station 2: Farmer’s Carry (carry two concrete filled buckets along a designated route)
  • Station 3: Overhead press (press pipes filled with sand)
  • Station 4: Front Squat (squat water filled pipe)
  • Station 5: Rope (alternating arm rope waves)
  • Station 6: Sadies (using coupon)
  • Station 7: Curls (option of 25lb or 30lb dumbbells)
  • Station 8: Ball Slams (medicine ball slams)
  • Station 9: Thrusters (with coupon)
  • Station 10: Kettle Bell Swings

 

COR, NOR, COT: Announcements included Convergence (July 18 @ The O) and Grow Ruck. Lifted up the need for leadership in our households, community, government, and country.  God Bless.

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