- Post Type: Backblast
- When: 08/03/2019
- AO: PainLab
- QIC: Dry Rub
- FNG's:
- PAX: Bondo, Watts Up, VooDoo, Sledge-o-matic (RR), Hunchback, Honey Do
Circled up around “Frank” the statue at the Schiele Museum courtyard…had my new gadgets (waterproof blue-tooth speaker and interval timer on the I-phone) all set up…rocking to Hair Band Radio on SXM.
Had already done warm up with the Gashouse gang so we got right into the 5 round beat down!
Part I is based on HIIT so it’s 45 seconds of exercise and 15 seconds rest, then on to the next exercise…
Butt Kicks
Jump Squats
High Knees
Burpees
Kettlebell curls
Mountain climbers
Alt Side Lunges
Squats
Jump Lunges
Bridge with chest press
Part II (AMAP circuit; 40 secs of exercise, then into 20 second low plank, then 1 minute rest)
Mountain climbers/low plank
Plank jacks/low plank
Lateral plank walk/low plank
Kettlebell curl/squat/press; low plank
Renegade rows/low plank
Part III
Repeat part one in reverse order
Part IV
Repeat part two in reverse order
Part V
mary before rejoining Gashouse for COT. (flutter kicks x 20; Nolan Ryans x 10 each arm; Jane Fondas x 15 each leg; Crunchy Frogs x 15; Big Boy sit-ups x 15)
A GREAT TIME WAS HAD BY ALL!!
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