Backblast 10.14 The Blender @ The Mutt

PAX (13): Buschhhh, Cow Bell, Digiorno, Flea (2.0), Flo Jo, Glen Ross, Harry Carey, Left Eye, No Show, Motor Boat, Shyster, Violet (Q), Yoshi

Warm Up: Completes two laps around the church (Lap 1 @ 50% and Lap 2 @ 75%).  Then completed the following exercises.

  • 10 x BOYO
  • 20 x Diagonal Groiners (During the kick out, feet alternate from left to right)
  • 30 x Semi Circle Mountain Climbers (feet move in a semi-circle from right hand to left hand and back while performing Mountain Climbers)
  • 40 x 4-count Shoulder Taps
  • 50 x SSH (IC)

Thang 1:  11s

  • Completed 11s on the parking lot in-front of the Portico.  PAX traveled the length of two parking spaces between exercises. The mode of travel varied based on direction of travel. 
  • Exercise 1 = Jump Lunge, Tuck Jump (one jump lunge per leg followed by a tuck jump equals 1 rep)
  • Mode of Travel Out = Lizard Low Crawl
  • Exercise 2 = Jack Assess (one 4-count Plank Jack followed by one Mule Kick equals 1 rep)
  • Mode of Travel back = Jumping Spiders

After 5 rounds, the mode of travel out and back changed to Bear Crawls and Crab Walks.

Thang 2:  Body Weight Fun

  • Completed the following exercises for 1 minute with 15 seconds of rest between movements.
  • Tic Tac Toes
  • Frog Ups
  • Overhead Squats
  • A-Rods
  • Overhead Arm Claps

COR, NOR, COT: No announcements. Prayed for peace in our world, and that people will seek common ground.  Also asked for guidance and grace as we travel the path laid out for us. God Bless.

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