03/18/2021 - lair - Lucky 7’s & Shamrock 4’s

AO: The Lair

When: 03/18/2021

QIC: Straight Shooter

PAX:

Number of Pax: 4

Number of FNGS: 0

Pax Names:

Choo Choo, Semper Fi, Killa, Straight Shooter


BackBlast:

We had a small but mighty crowd come to The Lair this morning for a St Patrick’s Day Beatdown all in our green (bingo box checked).  The weather was kind of iffy and we had some stay home with the kiddos so their F3’s could celebrate Misty’s big 4-0 birthday this morning.  I held off doing the backblast in case anyone sent me their Irish Yoga pictures but alas none came in.

We started with some stretching since my back/hip was so sore and tight and did some jumping jacks to kickstart our hearts and then got into it.

First we had our Lucky 7’s where we had 7 exercises and we did 7 of each for 7 rounds.  We ran after the 2nd, 4th, and 7th rounds.

1. Jump Squats

2. Push Ups

3. In & Outs

4. Sumo Squats

5. Bent Over Rows

6. Front Raises

7. Calf Raises

Next we moved on to our Shamrock 4’s.  We had 4 exercises in which we did for a minute each with a 10 second rest before running a lap.  We did this 4 times thru (minus the last 2 runs so we could finish on time).

1. Plank

2. Chest Press or Chest Fly

3. Glute Bridges

4. Skull Crushers

We circled up for COT and name o rama and headed out to celebrate St Patrick’s Day.

Pictures:

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