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
- Shoulder rotates from the hip, pivot at elbow – 10 on each side
- Overhead pull apart (behind head) – hold for 1s, 3s lower – 20 ct
- Sword drawl (each side) – 15 on each side
- Single-side tricep extension – 15 on each side
Partner up (partner 1 reps while partner 2 runs). 4 rounds.
- With the band around the ankles, wide stance lateral walk (side to side, inside parking lines).
- Hammer curls – standing on band
- Banded plank tap – double-up band; keep hands should width, tap 6-inches out
Standing on band
- Rear triceps kickbacks – forward bend with arms behind you and lift your arms – 20 count
- Squats – 20 counts
- Bent over rows – 20 count
COT: Happy Halloween; Burpees for Vets (https://www.burpeesforvets.org/)