10/11/2019 - hideout - No Pain No Gain

AO: The Hideout

When: 10/11/2019

QIC: Inspector Gadget

PAX:

Number of Pax: 9

Number of FNGS: 1

Pax Names:

Fresh Cotton, Southern Charm, Sugarland, Shrinky Dink, Killa, Stitch, Canon, Inspector Gadget (me), and Red Velvet (FNG – Denise)


BackBlast:

Since I was celebrating my last day as I 37 yo, I thought we would do something a little different and have some fun. I borrowed the F3 Pain Sticks and brought them to the beat down at the Hideout. I also brought out some 80s tunes to really get us in the groove.

Warm – Up: Arm Circles forward (IC), Arm Circles backward (IC), Michael Phelps (OYO), Through-the-tunnels (IC) and Toy Soldiers (IC). We also did a quick round of catch me if you can to the 2nd light post and back.

The THANG: Using the pain sticks (PVC pipes filled with sand) as our weights, we completed all rounds of the exercises below. We were able to get through all 10 rounds twice but the second time around we decreased the reps to 12 for the exercise and only ran to the 1st light post for the running portion.

ROUND 1: 38 Bicep Curls

ROUND 2: 38 Squats with Overhead Press

~RUN TO SECOND LIGHT POST OR WALK TO FIRST LIGHT POST & BACK~

ROUND 3: 38 Deadlifts or Standing Kickbacks

ROUND 4: 38 Up-Right Rows

~RUN TO SECOND LIGHT POST OR WALK TO FIRST LIGHT POST & BACK~

ROUND 5: 38 Hillbillies

ROUND 6: 38 Glute Bridges w/ Overhead Hold

~RUN TO SECOND LIGHT POST OR WALK TO FIRST LIGHT POST & BACK~

ROUND 7: 38 Rowers

ROUND 8: 38 Overhead Tricep Extensions

~RUN TO SECOND LIGHT POST OR WALK TO FIRST LIGHT POST & BACK~

ROUND 9: 38 Skull Crushers Holding Bridge

ROUND 10: 38 Steering Wheels

~RUN TO SECOND LIGHT POST OR WALK TO FIRST LIGHT POST & BACK~

We circled up for prayers and Name-O-Rama. We named our FNG Red Velvet as she loves to cook (bake specifically) and Red Velvet is one of her favorites. She even has it tattooed on her arm already so it was perfect!

Pictures:

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