Payday Backblast HIIT it Friday
May 24, 2019
Pre blast WWM
May 24, 2019

Weights around the 8 hour clock

  • When: 05/24/2019
  • Q: Squints
  • Pax: Squints, Model T, BB, Outlander, and a new friend visiting us from the station - Blaze!

The work out – few minute warm up with jacks, imperial walkers, toy soldiers and arm circles.

8 station tabatta with each workout being 50sec on and then 10sec rest while to step to the next station.


1-Bicep curls to overhead press

2-downward row to tricep kick back

3-weight under knees in figure 8 with bicycles

4-hamstring curl/donkey kick with weight at knee – alternate on your own

5-dead lift to reverse fly

6-chest press in bridge

7-wood chopper-alternate on your own

8-sit ups vs LBC with weights

Then a few minutes of STRETCHING.  Mmmmmmmmmmm.

Prayers and Praises

Praises that Model T and her husband got home safely with the mustang.

Prayers for engagement party at BB’s house.

Praises about the three 12 year old girls who ran away but were found.

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