AMRAP Wednesday
September 20, 2018
9/21 Blakeney Burn PB
September 20, 2018

Genesis Backblast – Stick It To’em

  • When: 09/20/2018
  • Q: Native
  • Pax: Sweet, Tree Hugger, Dreaming Tree, Diva, Atomic and Yo Adrian

6 PAX joined me this morning so I could Stick it to them!  We met at the top of the deck, which was nice to be out in the fresh air.

Warm up: Windmills, Jumping Jacks, Toy Solidier and Arm Circles

The Thang: Everyone got a sticker with an exercise listed on it on their back.  We partnered up with a different partner each round and did the exercise on their sticker for 1 minute.  In between we repeated a set of exercises together.

Exercises on the Stickers:

  • Yoga Ball Abs
  • Medicine Ball Slams
  • Band Upper Back Strength Exericse
  • Kettle Bell Swings
  • Plank Up Downs
  • Balls to the Wall
  • Burpees

Exercises we did together between Sticker Sets:

  • 10 Walking Lunges
  • 10 Jump Squats
  • Walk out to Plank Position with hands
  • 10 Mountain climbers Left leg only
  • 10 Mountain climbers right leg only
  • Run down the ramp and back – find a new partner to do the exercise on their sticker

We lined up at the top of the ramp in 2 groups of 3 people and rotated through these exercises for 5 minutes.  The partner running the ramp was the timer then they all switched when that person returned

Partner 1 : Runs down ramp, 2 burpees and runs back up

Partner 2: Holds Plank

Partner 3: Holds Wall Sit


We had only a minute or two left for one minute of WWII sit ups and 30 secs of Russian Twists

Moleskin:  Not sure if it was the slamming of the Medicine Ball, but the crazy Thursday group drew the Popo today.  A police car drove up to the top level, guess he determined we had it under control or were harmless so he turned around and left.  No leaf blower this morning so that was helpful to me as I barked off the exercises.  I am so sorry I didn’t do a backblast last week, must be my shortimers disease.  Thanks for joining me this morning! – Native



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