A belated back blast by Blackberry… Tuesday 6-11-2019
10 PAX took their Red Pill in sultry gloom at SSCC. After working late Monday night and putting my workout notes together at 11PM, I probably put in too many ab exercises.
Participants Dodgeball, Siri, Butterfinger, Sausage Guy, Fidget Spinner, War Chicken, Mrs. Howell, Milkbone, War Pig, Blackberry. Loveseat missed my Q again…
Towels were provided for the PAX’ convenience and many took advantage of the offer.
The Thang
WARMUP
10 min – to 5:40 warm ups
* Up SSH 4CIC x30
* Down Merkin Hammer 4CIC x20
* Up LBAC Morrocan 4CIC x10, FWD 4×10, BKWD 4×10
* Down TEMPO CRUNCH IC x 10
This is to be done SLOWLY trying to feel a burn in the top and bottom of your abs, especially on the down count, extending the head all the way back and legs all the way down to the ground.
* Up BurpUp/Walkdowns 4CIC x10
* Down Gymnast Crunch 4CIC x10
* Up Bundy Squat Calf Raise 4CIC x10
* FARMER CARRY led by @Dodgeball around the parking lot, preferably carrying 2x weights
UP/DOWN WEIGHTS till 6:05 – 20 min – 5:45 to 6:05 AM
x10 dumbbells in 20 minutes – with a quick core in between each
1 – UP – CURLS left arm 4CIC x12
* DOWN – Merkin Hammers 4CIC x10
2 – SHOULDER PRESS 4CIC x12-15
* DOWN – TEMPO CRUNCH IC x 10
3 – CURLS RIGHT arm 4CIC x12
* DOWN – Bundy Squat Calf Raise 4CIC x12
4 – BENT OVER ROW -LEFT arm 4CIC x12
* DOWN – Crossleg crunch RIGHT knee 4CIC x10
5 – THRUSTER 4CIC x15
* DOWN – Jane Fonda RIGHT leg 4CIC x10
6 – BENT OVER ROW -RIGHT arm 4CIC x12
* DOWN – Crossleg crunch LEFT knee 4CIC x10
7 – UPRIGHT ROW 4CIC x12
* DOWN – Jane Fonda LEFT leg 4CIC x10
8 – CURLS left arm 4CIC x10-12
* DOWN – GYMNAST CRUNCH 4CIC x 10
9 – OVERHEAD PRESS 4CIC x12-15
* DOWN – Merkin Hammers 4CIC x10
10 – CURLS RIGHT arm 4CIC x10-12
* DOWN – TEMPO CRUNCH IC x 10
PAX led contributions:
- Dodgeball 40x fast Merkins
- Siri 20x air squats
- Milkbone an excellent and much-needed Yoga session
NAMEARAMA:
Dodgeball, Siri, Butterfinger, Sausage Guy, Fidget Spinner, War Chicken, Mrs. Howell, Milkbone, War Pig, Blackberry.
Prayers for the Lowell family
