• Post Type: Backblast
  • When: 09/04/2021
  • AO: The Bunker
  • QIC: HIPAA
  • FNG's:
  • PAX: Oberon, Nutria, Orangeman (R)

Warmup with Yankers in middle of the road. Seemed safe.

The Thang:

AB Work

20 LBC IC

60 Sec Plank

20 Iron Cross Flutters IC

60 Sec Plank

20 Freddy Mercury’s IC

60 Sec Plank

Time for Tabata

3×4 ( 3 Rounds of 4 exercises) – 40 seconds on 20 seconds rest

#1 x 3 rounds

Goblet Squat sidekicks

Goblet Squats

KB Front Lunge

KB Reverse Lunge

#2 x 3 rounds

KB Deadlift

KB Quad Pickup Right

KB Quad Pickup Left

KB Side to Side Lunge

#3 x 3 rounds

KB Single Leg Drinky Bird Right

KB Single Leg Drinky Bird Left

Wall Sit

1 round of Pistol Squats Omaha to Sumo Squats for round 2&3.

Time. Rendezvous at Yank

COT

Prayer requests: Lots of them. Refer to ongoing prayer list in Slack.

Announcements: Spruced Goose Workout Monday, JJ5k, 9/11 workout Bunker.

Pleasure to lead

Aye!

1P2A