Rogue One Pre-blast
February 8, 2018
Jerribou BB – We outran the rain!
February 8, 2018

Warming up for the Super Bowl…food.

  • When: 02/03/2018
  • Q: OBX
  • Pax: Film, Keys, Digger, Salsa, Picker, Stroller, Sifter, Lawdawg, Boomer, Foxy Momma, Pieoneer, FNG 2.0-Cookie

WARM UP

  • Michael Phelps 10 IC
  • Windmills 10 IC
  • Finkle Swings 10 each leg
  • Lunge Front Kick 10 each leg

THE THANG

Confession, the majority of this workout was copy and pasted from a backblast from FiA Prosperity. Thanks!

SET 1, 5x

  • Quick feet 15 sec
  • 1 Burpee
  • 5 Crunchy Frogs
  • Sprint down bball court, jog back

Strength burst! 30 squats

SET 2, 5x

  • Mountain climbers 15 sec
  • 1 Squat Thrust
  • 5 push ups
  • High knees down, slow jog back. We jogged down and back on the 3rd round.

Strenth burst! 15 Imperial Squat Walkers

SET 3, 5x

  • Heisman shuffle 15 sec
  • 1 Burpee
  • 5 Squat Jumps
  • Butt Kicks down, slow job back. Again, we jogged down and back on 3rd round.

Strength Burst! 10 Hand Release Push ups

CORE 1 min each exercise

  • Plank
  • Hello Dolly Leg Lift
  • Bicycle or Russian Twist
  • Sit Ups
  • Raggedy Anns

We had some time left so we did a quick Tabata workout with Jump Squats and Mountain Climbers. 20 sec, 10 rest, 8 rounds.

Finished with a short Vinyasa Flow, Down Dog, Chatarunga, Up Dog x 3.

“So the last will be first, and the first last” Matthew 20:16

 

 

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