• Post Type: Backblast
  • When: 07/10/2021
  • AO: PainLab
  • QIC: Voodoo
  • FNG's: Hummingbird
  • PAX: Whoopee, Hermie, Tube, El Toro, Bandit, Castle Rock, …and I’m missing some sorry!

Nice day for a Q at pain lab…lots of great pax out for a Broke boot camp and YHC for the rest.   Here’s what we did…

Warmup

2 min of stretching

SSH x 20

Low slow squats x 10

Grass pickers x10

Set 1 partners for Dora

Partner 1 while P2 overhead carry kettlebell

100 Squat Curl Press

200 Squats with or without coupon

300 SSH

Ab Intermission set 15 each

Flutter kicks

LBC

Leg raises

Plank Jacks

American Hammers

Mountain Climbers

Sit up twist

Turtle Crunch

Freddy mercury

Burnout

25Merkins

25 overhead pulls

25 curls

25 extensions

Repeated 2x

Ab Intermission #2 repeat above

Burnout #2 (check time)

25 Lateral lunges

25 backward lunges

25 front lunges

25 Squats

Short sale’s ab challenge for the 3 rd time to complete it!

back to pax for COT. Thanks for the opportunity fellas.