10/27/2021 - mill - Glutes for Biker Chick

BackBlast:

This one was Biker Chick! She asked for glute work, ask and you shall receive. It was great meeting Served today, thanks to Beakers for helping keep me on track with my exercises, overall, a good morning with these ladies!

Warm up – Michael Phelps, toy soldiers and through the tunnels in cadence.

The Thang: at one end of the bus lanes we had weights, at the opposite end were our mats. Each PAX picked an end to start at and did the exercise listed there, then ran to the opposite end and completed an exercise there. We completed the list twice before time ran out.

Mats:                                                         Weights:

Diamond push ups                                 Lawn mowers

Up down planks                                      Carolina dry docks

Brazilian lunges                                      Merkins

Upright rows                                           In and out bicep curls

Bourbons                                                Figure 4 squats

Forward tricep push ups                      Rotator cuff in and outs

Crab toe touches                                     Shoulder taps

Narwhals                                                  21’s (regular curl, half way up curl, half way down curl)

We ended with a COT, picture, prayer, and names.