07/15/2022 - hideout - See you when I see you

BackBlast:

Three PAX were at the Hideout this morning for a game of See You When I See You. Since this was a partner workout, one PAX worked alone, while the other two PAX worked together.

Warm up was arm circles, toy soldiers and imperial walkers – all during our walks from one end of the bus lanes to the other end. Exercises were explained at each end and we started at the center together. At each end of the bus lanes were a list of 10 exercises. PAX would run to one end, complete 15 reps of the first exercise listed, then run back to the center and hold a plank until the other end/PAX were done with their exercise. Then you switched ends. We went back and forth until all 20 exercises were completed.

We finished the rounds in 20 minutes so we took a lap around the parking lot. When we returned, we brought all the mats and weights back to center and completed another round of 10 exercises with some variations.

Exercises at one end: bent over rows, bicep curls, overhead triceps, rotator in and outs, hammer curls, shoulder Y raises, deadlifts, goblet squats, reverse lunges, narrow squats.

Exercises at the opposite end: dead bugs, up down planks, crunches, reverse crunches, glute bridge, angry donkey kicks, prisoner squats, merkins, Carolina dry docks, flutter squats

Extra round exercises: back flyes or renegade rows, bicep cross curls, overhead triceps or tricep push ups, rotator in and outs or bow and arrows, hammer curls, shoulder lateral and front raises, leg raises, goblet squats, Brazilian lunges, jump squats

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