01/28/2022 - rock - Short, Longer, Longest at The Rock

BackBlast:

We all arrived mostly wearing black and grey so I guess we all got the “message” regarding the colors of the night.  I’m always thankful for these ladies showing up and showing out. Some of us got there early and walked a little and then we did a few stretches before jumping into the beatdown.

We did a short, longer, longest so for each round we did an exercise for 30 second, then one for 45 seconds, and then one for 60 seconds.  We did a few rounds and then some people ran while others planked.  We then did a few more rounds while one ran and the others did a wall sit.  She took her time getting back on purpose so we started to hurt doing the wall sit.  We had enough time to pick 3 rounds to do a second time.

1 – push ups, chest flys, chest press

2 – monkey humpers, glute bridges, sumo squats

3 – imperial walkers, side crunch, core twist

4 – side extensions, around the worlds, overhead press

5 – bear squats, calf raises, standing leg lifts

6 – scarecrows, tricep overhead, randy’s

7 – curtsy lunges, front lunges, side lunges

8 – box cutters, penguins, lbc’s

9 – front raises, pike crunches, narrow squats

We then circled up for COT and name o rama.  Then headed out for home, or music bingo, or whatever struck their fancy.