PAYDAY PreBlast
October 12, 2017
BB – The ER @ Hickory 5:30 10/11
October 12, 2017

No Rest Needed

  • When: 10/11/2017
  • Q: Scoops
  • Pax: Streaker; Pyro; Glee; Groucy; Bunsen; Keys; Caboose; Hot Lips; Salute; Bluegrass; Vintage; Captain; Army Brat; Triny; Hollywood; Shears; Jake; Mario; Bonfire; Snips; Refund; Scratch; Slider; Bullseye; Fabio

I was feeling crazy and decided to Q on a Wednesday instead of my normal Friday routine.  25 PAX joined me to see if I can function without a kettlebell in my hands! 🙂

Conditions: August. It basically felt like August.

Warm Up:
15 JJ IC
15 High Knees IC
15 Butt Kickers IC

10 TTT IC

Mosey down to the track/bleachers. 

Bleachers:
One minute of exercise followed by 20 seconds of “rest” – do 5 incline pushups during “rest”

Step-ups
Tricep Dips
Split Lunges (30 sec R, 30 sec L)
Mountain Climbers

Repeat 

Track:
One minute of exercise followed by 20 seconds of “rest” – do 5 pushups during “rest”

Jump Squats
Donkey Kicks (30 sec R, 30 sec L)
Plank Jacks
Fire Hydrants (30 sec R, 30 sec L)

Repeat 

5 Minute Ab Burnout:
Do the following exercises for 1 minute, no rest:

Sumo Side Bends
BGSU
Flutter Kicks
Heel Taps
Hold Plank

COT:

Prayer Requests – Yappers; Soul Food’s daughter; Glee’s MIL and SIL

Devo: http://proverbs31.org/devotions/devo/god-isnt-answering-prayers/

 

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