02/07/2020 - hideout - Reprise of Short, Longer, Longest with Wall Sit

BackBlast:

It was back to cold and blustery this morning so we took cover in the alcove for this beatdown. The creative juices weren’t flowing as I was planning this Q so I borrowed one that looked good from Partly Cloudy, but I modified it a little. Having a sore toe makes planking a challenge so I substituted wall sits for the planks (but some of the PAX opted to plank as the beatdown went on).

We warmed up with some arm circles, Michael Phelps, and then windmills in cadence, and some walking pace high knees.

The Thang

So this workout consisted of 30-second, 45-second, and 60-second intervals (slow, longer, longest) of varying exercises, and then a 60-second wall sit (or plank PAX choice). I added a 5-second switch in between the intervals at Partly Cloudy’s recommendation. Each set focused on arms, abs, or legs so by the time we finished a set, that body part was feeling it! The leg set followed by a wall sit was especially fun! Here are the sets:

Push Ups, Overhead Press, bicep curls, Wall sit

Jump Squats, Monkey Humpers, Squats, Wall sit (THIS ONE SUCKED going from wall sit into the set and back to wall sit!)

Bourbons, In and Outs, LBCs, Wall sit

Side extensions, Around the Worlds, Hallelujahs, Wall sit

Carolina Dry Docks, Lunges, Russian twists, Wall sit

When we finished all 5 the first time through we ran to the second light post and back and got some water. Then we went through it again from the top, which left us about a minute or so to stretch at the end. We finished with COT and name-o-rama. Prayers were requested for health and healing amidst flu season (little did I know that my youngest woke up with fever so this prayer was well-timed), for tough family situations, and any unspoken ones as well. Thanks for joining me this morning ladies! Love y’all!