Backblast 7.28 The Cliffs @ The Garden

Posted byvioletfitzwaterPosted in#Louisville

The Garden 7.28

PAX (11): Cat Fish, Diane Dukes, Domino, Jimmy Neutron, Latex, NattyLite, Nino, Sub Prime, Uncle Rico Violet (Q), Wide Right

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: Repeat of movements and distance as Set 1, but added a burpee ladder after each length.

  • 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: High Intensity Interval Training (HIIT)

Completed 3 x HIIT sets that included 7 x 1 minute rounds. Note, Set 3 time was modified slightly to ensure we finished on time.  Each exercise was executed for 45 secs followed by 15 seconds rest.  PAX completed a 1/2 mile run following sets 1 and 2 on designated run routes.

Set 1: With Coupon

  • Round 1: Man Makers
  • Round 2: Curls
  • Round 3: Thrusters
  • Round 4: Good Mornings
  • Round 5: Push Press
  • Round 6: Squats
  • Round 7: Split Level Merkins
  • Run around church via Hill 1 (1/2 mile run)

Set 2: Body Weight Only

  • Round 1: Mountain Climbers
  • Round 2: Around the Worlds
  • Round 3: Happy Jacks
  • Round 4: Criss Cross Squats
  • Round 5: Reverse Lunge with Kick and Squat
  • Round 6: Tuck Jumps
  • Round 7: Sit Throughs
  • Run around church via Hill 2 (1/2 mile run): All you got up first incline, catch breath on plateau, all you got on second incline, meet at top and run back to work-out area as a group.

Set 3: With Coupon

  • Round 1: Split Level Merkins
  • Round 2: Squats
  • Round 3: Push Press
  • Round 4: Good Mornings
  • Round 5: Thrusters
  • Round 6: Curls
  • Round 7: Man Makers
  • 30 Seconds of Crab Toe Touch as a finisher

 COR, NOR, COT: Announcements included multiple charitable opportunities and monthly ruck (August 21). Lifted up leadership for our households, community, government, and country and asked the Lord to place his healing hand on our fellow citizens and country.  God Bless.

*Special Thanks to Nino for the attached imagery.

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