AO: The Chieftain

When: 10/31/2022

PAX:

Number of Pax: 8

Pax Names: Double D, Hummer, Lockdown, Lowes, Pâté, Pinto, Sand Trap, Slogger,

Number of FNGS: 0

FNG Names: n/a

QIC: Slogger


The BackBlast:

Warm ups

  • SSH – ic
  • Michael Phelps – ic
  • Abe Vigoda’s – ic (slow)
  • Arm Circles / Circle Arms – ic
  • Medium mosey

Band exercises

Solo

  1. Shoulder rotates from the hip, pivot at elbow – 10 on each side
  2. Overhead pull apart (behind head) – hold for 1s, 3s lower – 20 ct
  3. Sword drawl (each side) – 15 on each side
  4. Single-side tricep extension – 15 on each side

Partner up (partner 1 reps while partner 2 runs). 4 rounds.

  1. With the band around the ankles, wide stance lateral walk (side to side, inside parking lines).
  2. Hammer curls – standing on band
  3. Banded plank tap – double-up band; keep hands should width, tap 6-inches out

Standing on band

  1. Rear triceps kickbacks – forward bend with arms behind you and lift your arms – 20 count
  2. Squats – 20 counts
  3. Bent over rows – 20 count

COT: Happy Halloween; Burpees for Vets (https://www.burpeesforvets.org/)

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