Backblast 10.27 The Cliffs @ The Garden

PAX (24): Cat Fish, Diane Dukes, Domino, Edward Scissor Hands, Gypsy, Hot Wheels, Holler, Husky (R), InstaDoodle, Jewell, Jimmy Neutron, Jolly Rancher, Meatball, Minnow, Mr. Roper, NattyLite, Nice and Slow, Nino, Stick Up, Sub Prime, Uncle Rico, Violet (Q), Wide Right, Worm

Warm Up: Stationary body rotations and stretches

  • Neck Rotations (3 rotations each direction)
  • Hip Rotations (3 rotations each direction)
  • Knee and Ankle Rotations (3 rotations each direction)
  • Small Arm Circles (5 rotations each direction)
  • Large Arm Circles (5 rotations each direction)
  • Michael Phelps (5 reps)
  • Standing Knee to Check Stretch (5 reps each leg)
  • 30 seconds stretch on own

Workout: High Intensity Interval Training (HIIT)

  • During Set 1, completed 30 seconds of all exercises per round followed by 30 seconds of rest.  During set two, each exercise was performed for 40 seconds with 20 seconds of high knees between rounds.  Set three exercises were performed for 50 seconds per round with 10 seconds rest between rounds.

Set 1: 30 Second Ladder

  • Round 1: SSH
  • Round 2: SSH, Mountain Climbers
  • Round 3: SSH, Mountain Climbers, Butt Kicks
  • Round 4: SSH, Mountain Climbers, Butt Kicks, High Knees
  • Round 5: SSH, Mountain Climbers, Butt Kicks, High Knees, Burpees
  • Round 6: SSH, Mountain Climbers, Butt Kicks, High Knees, Burpees, Flutter Kicks with Coupon Overhead

Set 2: 40 seconds per exercise with 20 seconds of high knees between rounds

  • Round 1: Burpees
  • Round 2: Coupon Swings
  • Round 3: Heel Clicks
  • Round 4: Side to Side Push Ups
  • Round 5: Thrusters
  • Round 6: Mountain Climbers
  • Round 7: Pike to Plank Push Ups
  • Round 8: Weighted forward lunges
  • Round 9: Diagonal Groiner
  • Round 10: Tuck Jumps

Set 3: 50 seconds per exercise with 10 seconds of rest between rounds

  • Round 1: Back Squats with coupon
  • Round 2: Elbow Plank to Plank (Right Arm Lead)
  • Round 3: Saturday Nights (Right leg push, Left Leg in Air)
  • Round 4: Curtsey Lunge (R leg)
  • Round 5: Elbow Plank to Plank (Left Arm Lead)
  • Round 6: Saturday Nights (Left leg push, Right Leg in Air)
  • Round 7: Curtsey Lunge (L leg)
  • Round 8: Burpees
  • Round 9: Back Lunge with coupon
  • Round 10: Thrusters

Mary:

  • 30 Seconds of Flutter Kicks with Coupon Overhead
  • 30 Seconds of Crab Toe Touch
  • 30 Seconds of Plank (pax choice of plank type)

COR, NOR, COT: Announcements about the return of the Ghost Flag (and lots of commentary from the group about how Jolly Rancher should administer the Ghost Flag program).  Prayer focused on lifting up the many specific prayer concerns that were spoken.  God Bless.

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