06/24/2020 - arena - The one with the ROCK hard PLANKS
AO: The Arena
When: 06/24/2020
QIC: Seinfeld
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Hairspray, Kodak, Seinfeld
BackBlast:
I stole an idea from FiA Greenville for an ab workout, then added some arms in for good measure.
Warmup: We did some Jumping Jacks and Windmills in cadence to get going, then we jumped in!
The Thang:
Our first set went a little somethin’ like this –
60 second plank, followed by 10 BGS
50 second plank, followed by 15 Bicycles (30 total)
40 second plank, followed by 20 Leg Lifts
30 second plank, followed by 25 Russian Twists (50 total)
20 second plank, followed by 30 LBCs
10 second plank, followed by 35 Rosalitas
We ran a lap at the end of set one, then on to the next!
For our second set, we switched the planks for some wall sits:
60 second wall sit, followed by 10 Around the Worlds
50 second wall sit, followed by 15 Overhead Press
40 second wall sit, followed by 20 Tricep Extensions
30 second wall sit, followed by 25 Chest Press
20 second wall sit, followed by 30 Deadlifts
10 second wall sit, followed by 35 Bicep Curls
Next up was a song challenge – Bodies by Drowning Pool…squats throughout the song, burpees when it’s time to “let the bodies hit the floor!”
We finished all this a little faster than I expected but luckily Kodak had a pair of dice so we took turns rolling and calling out our *favorite* exercises and doing 10x the number rolled:
Angry Donkey Kicks
Curtsy Lunges
Calf Raises
Penguins
Fire Hydrants
L Arm Raises
We finished up with prayers for safe travels to several of our sisters heading out of town this weekend 🙂
