• 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!!