We Fancy Back Blast 10/8
October 8, 2018
Summit BB: Abtober *AND* Squatober!
October 8, 2018

56’s – IMO Darth

  • When: 10/03/2018
  • Q: Queso
  • Pax: Hermione, Titanium, Benadryl, Grey Towers, Sonic Boom, Queso

Today was a somber day as we got word that we lost one of our F3 brothers yesterday. This workout was designed to honor him, Darth Visor. The world lost Darth at 56, so everything we did this morning included 56 reps.

We met in the big parking lot behind the pool, set up all our mats and weights at stations and got started. There were 8 stations and each station was set up at the end of each aisle.

Set up:
Station 1: mat
Station 2: mat & weights
Station 3: mat & weights
Station 4: weights
Station 5: mat
Station 6: weights
Station 7: mat
Station 8: weights

Stations 1,3,5,7 were ab stations and were always the same…56 reps of whatever ab exercise listed.  Stations 2,4,6,8 were strength training stations and there were 4 of those. We did 14 reps each at those stations totaling 56.  The first round was full body, second round legs and the final round worked our arms. After completing the exercise at a station, you ran down the aisle to the next station getting some cardio in in between exercises.

The Thang:

Round 1 -Full Body:
Station 1 (abs) – 56 crunches
Station 2: 14 burpees
Station 3 (abs) – 56 russian twists
Station 4: 14 mountain climbers
Station 5 (abs) – 56 scissor kicks
Station 6: 14 plank jacks
Station 7 (abs) – 56 raised toe touch
Station 8: 14  squat press


Round 2 -Legs:
Station 1 (abs) – 56 crunches
Station 2: 14 weighted donkey kicks
Station 3 (abs) – 56 russian twists
Station 4: 14 weighted jump squats
Station 5 (abs) – 56 scissor kicks
Station 6: 14 front back lunges (each side)
Station 7 (abs) – 56 raised toe touch
Station 8: 14 deadlift (each leg)


Round 3 -Arms
:
Station 1 (abs) – 56 crunches
Station 2: 14 push ups
Station 3 (abs) – 56 russian twists
Station 4: 14 curls
Station 5 (abs) – 56 scissor kicks
Station 6: 14 tricep extensions
Station 7 (abs) – 56 raised toe touch
Station 8: 14 upright flies

 

COT – We gathered around and shared about what happened with Darth and processed through that together. I passed out notecards and we all wrote a note to Sky Goddess that will be mailed out to her weekly to let her know we are thinking about her, that she’s in our prayers, and that we’re here for her.  We cannot begin to imagine the journey she is now on, but we want to be sure that she knows that she’s not on it alone.

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.” -Ecclesiastes 4:9-10

 

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