LEG Day at Batcave – Preblast 6.29.18
June 28, 2018
Frog Pond Friday Pre-Blast
June 28, 2018

12-10-8

  • When: 06/28/2018
  • Q: Vegas
  • Pax: Eggy, Sled, Kiwi, Big Apple, FNG Nieve: Haha

The mamas and the FiA Kids rolled up to Friday Junior for some hard work and a tad of adult conversation.

Warm-a-rama

  • 10 cherry pickers
  • 10 each side- oblique reaches
  • 10 each side- punches

The Thang

12 reps of each exercise in the set, 10 reps, 8 reps  then run a lap before moving on to the next set (left+right=1)

Set 1

  • Donkey kicks
  • Peter Parkers
  • Tricep kickbacks

Run

Set 2

  • Monkey humpers
  • LBCs
  • Merkins

Run

Set 3

  • Laying inner thigh lift
  • Parker Peters
  • Squated chinooks

Run

Set 4

  • Squats
  • American hammers
  • Sun gods

Run

Set 5

  • Laying leg lifts
  • Bridges
  • Moracan night clubs

Run

ABS

10 each; left+right=1

  • Flutter kicks
  • Reverse crunches
  • Heel taps

COT

Announcements:

  1. Respect shirts available for purchase
  2. pay $5 to Red Light for the shovel flag
  3. Remember to sign up to Q (Tuesday & Thursday)

Prayer

 

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