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QIC: Vanellope
PAX POSTED: Apnea, Grouper, No-ski, Vanellope

What a great morning for a beatdown today. Weather’s getting cooler down at the Ranch and a nice breeze. 4 Pax arrived today ready to get some work in. Some Pax DR and others with injuries. YHC was ready.

 

Warm Up:

  • Mosey around BB courts
  • IC- SSH- X20
  • IC- Windmill- X10
  • IC- Baby Arm Circles- X10 (reverse)
  • Mosey around BB courts

To Field of Pain:

Agility

  • Carioca (50 yds)
  • Side Shuffle (50 yds)
  • Back pedal into forward sprints (50 yds X4)

Coupon Work

2:15 of work with a 100 yd sprint, 1:15 of rest

  • Squats
  • Squat Thrusters
  • Shoulder Presses
  • Kettle Bell Swings
  • Burpee
  • Curls
  • Overhead Tricep Ext.

Mosey to Playground for back workout

  • Pull Ups X4 (5 reps)
  • Rows X4 (10 reps)

Mosey to BB courts for the finale:

  • IC- Merkins- X20
  • IC- Jlo’s- X10
  • IC- Merkins- X10
  • IC- Peter Parkers- X10
  • Mosey around BB courts
  • OYO- Mucho Chesto
  • OYO- Bruce Lee’s

Finished

 

Great work today to all the Pax who posted.

 

Cot:

  • Apnea and his M
  • Haka and his M
  • Darth Visor and family
  • All those who could not post today
By |2018-10-06T11:37:03+00:00October 6th, 2018|Back Blasts|0 Comments

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