08/30/2021 - union - The Humane Burpee Series
AO: The Union
When: 08/30/2021
QIC: Valor
PAX:
Number of Pax: 7
Number of FNGS: 0
Pax Names:
Hat Trick, Greyhound, Chinchilla, Smooth Operator, Guac, Linux
BackBlast:
It was a lovely Monday morning and it was a joy to see some regular faces as well as welcome Hat Trick to the Union!
We started with some windmill side lunges as Pax trickled in. Then we did some IC through the tunnels, some OYO lunge back and twist, and then OYO arm circles. We took a warm up lap and then got started!
Round 1:
15 KB/DB swings
5 Govlet Squats
5 Merkins
Rinse and repeat, each time dropping squats and merkins by 1. So set 2 would be 15 swings, 4 squats, 4 merkins. 5 sets total. Run a lap when finished
Round 2
15 KB/DB swings
5 goblet squats
5 merkins
Rinse and repeat a but don’t change a thing! 5 sets total. Run a lap when finished.
Round 3
15 KB/DB swings
6 goblet squats
6 merkins
Rinse and repeat, each time increasing squats and merkins by 1. So set 2 would be 15 swings, 7 squats, 7 merkins. Stop when squats and merkins reach 10. 5 sets total. Run a lap when finished.
Pax KILLED it! We had time for legs and abs!
Leg Closer
10 weighted single leg deadlifts (10 per leg)
10 Elle Woods
(10 per side)
10 Racked split squats
(10 per side)
Rinse and repeat but drop all reps to 5. Take a short lap when finished.
Ab Quarters
Everything was 25 total or 25 per side of the following moves:
- Bicycles
- Reverse Crunches
- Heel touches
- Toe Taps
- Boat Canoes
- Frog Crunches
- Oblique Crunches
- Windmills
We circled up quickly at 6:14 to lift up prayers for Aiden’s family and prayers for overall health in our community. Thanks for coming out ladies! Monday’s are better when started together!!
