07/15/2022 - hideout - See you when I see you
AO: The Hideout
When: 07/15/2022
QIC: Pilgrim
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Bravo, Jet Setter, Pilgrim
BackBlast:
Three PAX arrived at the Hideout for a partner workout. One PAX was alone, the other two worked together. The warm up was arm circles, toy soldiers and imperial walkers as we walked from one end of the workout area to the other end. At each end of the bus lanes, there were 10 exercises to be completed – 15 reps of each. You ran to an end, did the first exercise, then back to center and did a plank until the other PAX were done and met you in the middle.
One end exercises: dead bugs, up down planks, crunches, reverse crunches, glute bridge, angry donkey kicks, prisoner squats, merkins, Carolina dry docks, flutter squats
Opposite end exercises: bent over rows, bicep curls, overhead triceps, rotator in and outs, hammer curls, deadlifts, shoulder Y raises, goblet squats, reverse lunges, narrow squats.
We finished the first round and then ran a lap.
With the extra time left, we did another round of one list of the exercises and changed up a few along with way.
Ended with COT, prayer, names and picture.