AO: The Chieftain

When: 01/11/2021

PAX:

Number of Pax: 2

Pax Names: Fonda, Pinto,

Number of FNGS:

FNG Names:

QIC: Fonda


The BackBlast:

2 #HIM completed 6 rounds with each round consisting of 2 sets. Each set consisted of two exercises (an upper body and a lower body) exercise. Once completed, PAX took a short mosey and returned back to the pavilion. Rinse…repeat until all rounds were completed

 

“DOUBLE TROUBLE”

 

WARM UP:

-Arm Circles/Circles Arm (IC: 6x each direction)

-Michael Phelps (IC: 6x)

-SSH (IC: 12x)

-Grass (Weed) Pickers (a.k.a: Asphalt Touches (IC: 12x)

 

BEATDOWN:

*All exercises are done IC: 12x (unless stated otherwise)

 

Round #1:

Set 1:                   Merkins                                           Step-Ups

Set 2:                   Dips                                                  Calf Raises

*Mosey

____________________________________________________________________________________

Round #2:

Set 1:                   Dirkins                                             Alt. Side Squats

Set 2:                   Alt. Shoulder Taps                         Mountain Climbers (SC: 12x?)

*Mosey

_____________________________________________________________________________________

Round #3:

Set 1:                   Low Plank (60 Sec.)                       Forward Lunge

Set 2:                   High Plank w/ Alt. Arm Ext.         Reverse Lunge

*Mosey

_____________________________________________________________________________________Round #4:

Set 1:                   Irkins                                                Side Lunge

Set 2:                   Annie                                               Bonnie Blairs (SC: 12x?)

*Mosey

_____________________________________________________________________________________

Round #5:

Set 1:                   Carolina Dry Docks                        Squats

Set 2:                   Plank Jacks                                      Speed Humpers

*Mosey

_____________________________________________________________________________________

Round #6:

Set 1:                   Left Side Plank (60 Sec.)               Forward Lunge

Set 2:                   Right Side Plank (60 Sec.)             Reverse Lunge

*Mosey

_____________________________________________________________________________________

 

MARY:

-Flutter Kicks (IC: 25x)

-American Hammer (IC: 12x)

 

COT:

Prayed for Lowes’ brother-in-law who tested positive for COVID as well as Fonda’s father-in-law who fell over the weekend and scratched his head a hurt his ribs. Praying for a speedy recovery

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