September 13, 2023
Blackblast #260 - Upper body beakdown... aka - My legs are tired
AO:
Stairway to Heaven
TOTAL PAX:
8
QIC:
Venti
PAX:
Big Money, Chubbs, Less, Snoop, Gravy, Deep Blue, Bart Simpson
Pre-Blast
I am your Q tomorrow at the Stairs. Bring your coupon and lets get after it! HC below.
Warm-o-rama
Mosey Lap - This is all the running we will do.
Various streching
10 - 4ct Imperial Walkers
10 - 4ct arm cirles - flap jack
the thang
Tabata workout - 50 seconds on, 15 seconds rest. 2 sets of exercise, repeating each set twice.
Set 1
1. Merkins
2. Bent over rows
3. Tricep extensions
4. American hammers
5. Overhead Press
6. Chest press
7. Curls
8. BBS
Set 2
1. Wide Push-Ups
2. Dips
3. Plank
4. High pulls
5. Coupon swings
6. Flutter kicks
7. Curls
8. Freddy mercury...aka Froggy Marys
Mary
No Mary
COT
I like big cups and I cannot lie
Venti
