That Abdominal Wheel Thingy…

QIC: bartman
PAX POSTED: bartman, no-see-um, dba, dillio, no-ski
5 PAX posted for the beatdown in the gloom at #TheRanch. Nice humid weather as usual here in sunny Lutz, Florida. YHC had some good pain medication ready. Flag was planted, disclaimer was given and the sweating began…
 
The Thang;
  • Wind mills in Cadence x 15
  • Cotton Pickers in Cadence x 15
  • Imp Walkers in cadence x 15
  • Mountain Climbers x 15
  • Plank Jacks x 15
  • Shoulder Taps x 15
Mosey to roundabout;
  • Bear Crawl around circle
  • Crab walk halfway around
  • Duck walk halfway around
Mosey to mailbox wall;
  • Merkins x 15
  • Irkins x 15
  • Derkins x 15
Slowsy back to BB;
  • Station 1; Dips x 25
  • Station 2: Ab Wheel x 10
  • Station 3: Squats with LB3 x 25
  • Station 4: Arm Presses with LB3 x 25
  • Station 5: Burpees x 15
  • Station 6: LBC x 35
  • Station 7: Step ups with Reach for the Sky x 15 each leg 
Mosey around BB Courts;
 
Rinse and Repeat. 
 
Mary
  • American Hammers x 15
  • Dying cockroach x 15
  • Plank around the circle. Count off each PAX x 15
  • Bobby Hurleys x 15
COT
  • Prayers for the Texas families that are affected by the floods
  • Prayers for @no-see-um with the M’s car troubles
  • As usual prayers for the fartsackers
By |2017-08-31T08:56:08+00:00August 31st, 2017|Back Blasts|0 Comments

About the Author:

Leave a Reply

Skip to toolbar