AO: The Chieftain
When: 01/25/2021
PAX:
Number of Pax: 5
Pax Names: Double D, Fonda, Lowes, Pinto, Sparkie,
Number of FNGS:
FNG Names:
QIC: Fonda
The BackBlast:
The BackBlast:
5 #HIM completed 6 rounds with each round consisting of 2 sets. This is a variation of the original “Double Trouble” workout with each set consisting of two exercises (an upper body and a lower body) exercise. The difference here is that once the set was completed, the PAX alternated a mosey or a “heart charger” (that consisted of 5, 10, 15 parking lot spaces) and then returned back to the pavilion for more fun. Rinse…repeat until all rounds were completed
“DOUBLE TROUBLE #2”
WARM UP:
-Arm Circles/Circles Arm (IC: 12x each direction)
-SSH (IC: 12x)
-Grass (Weed) Pickers (a.k.a: Asphalt Touches (IC: 12x)
-Imperial Walkers (IC: 12x)
BEATDOWN:
*All exercises are done IC: 12x (unless stated otherwise)
*Mosey on short path
Round #1:
Set 1: Merkins Step-Ups
Set 2: Dips Calf Raises (IC: 24x)
*Heart Charger
____________________________________________________________________________________
Round #2:
Set 1: Dirkins Alt. Side Squats
Set 2: Alt. Shoulder Taps Mountain Climbers
*Mosey
_____________________________________________________________________________________
Round #3:
Set 1: Low Plank (60 Sec.) Forward Lunge
Set 2: High Plank w/ Alt. Arm Ext. Reverse Lunge
*Heart Charger
_____________________________________________________________________________________Round #4:
Set 1: Irkins Side Lunge
Set 2: Annie Bonnie Blairs (SC: 12x?)
*Mosey on short path
_____________________________________________________________________________________
Round #5:
Set 1: Carolina Dry Docks Squats
Set 2: Plank Jacks Speed Humpers
*Heart Charger
_____________________________________________________________________________________
Round #6:
Set 1: Left Side Plank (60 Sec.) Forward Lunge
Set 2: Right Side Plank (60 Sec.) Reverse Lunge
*Mosey on short path
_____________________________________________________________________________________
MARY:
-Flutter Kicks (IC: 25x)
-American Hammer (IC: 12x)
-LBC’s (IC: 12x)
COT:
Prayed for Butterfly (FNG) who tested positive for COVID. Pinto mentioned that he is feeling better and is back working virtually. Praying for a speedy/full recovery.
Awesome workout Fonda! Great variety and like you said 12 in cadence is the perfect amount 🙂