07/01/2020 - lair - What Goes Up Must Come Down
AO: The Lair
When: 07/01/2020
QIC: Choo-Choo
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Choo-Choo, Lucky, Might Mouse, Coach, Summer, Wilson, Regulator, Charity, and Fancy Boots
BackBlast:
A hot and humid morning, but 8 beautiful ladies showed up to get it done!
Warm Up:
arm/shoulder stretches, butt kicks, quad/hamstring stretches
The Thang:
We went up and down ladders of exercises and did some moseying in between.
Ladder #1 (in pairs)
– 50 Hallelujahs
– 40 alternating punches with weights (across body or forward)
– 30 skaters
– 20 jumping jacks
– 10 jump squats
Power skip to end of parking lot and back
Ladder #2 (in pairs)
– 10 shoulder taps (each arm)
– 20 leg lifts
– 30 bicycle crunches
– 40 glute bridges
– 50 chest fly
Grapevine to end of parking lot and back
Ladder #3
– 50 toe taps
– 40 hammer curls
– 30 push ups
– 20 narrow squats
– 10 plank jacks
Run to end of parking lot and back
Ladder #4 (in pairs)
– 10 mountain climbers
– 20 overheard press
– 30 tricep extensions
– 40 donkey kicks
– 50 monkey humpers
Run a full lap
We then had enough time to do amorher Ladder so we made it Pax choice.
– 50 upright rows
– 40 skull crushers
– 30 sumo squats
– 20 LBC’s
– 10 jumping jacks
We ended with some stretches, prayer, and COT.
