Backblast: Rapho 5/7/2022-Due to wash out conditions, we had a pavilion work out.

Warm up:

Motivator 5-1

Arm circles 10 ic

Circle Arms 10 ic

Seal claps 10 ic

Overhead claps 10 ic

The Thang:

Celebrating my 47 birthday Q.

Mosey to silo to get a coupon.

Carry coupon to pavilion

4 point block movement (row, dead lift, sweep to chest, overhead press….after each move return to starting position. After chest press completed, that whole series is 1 count)

Outward chest press

4 sets of 10 and 1 set of 7 ( so 4 and 7)

Next set:

Block (goblet) squats

Bulgarian split squats (with blocks)

Block swing

Block rows

Block (bench) jumps

Single leg glute raises (one foot on bench, other foot off the ground, doing hip raises) 20 each set

With the exception of the Single leg glute raises, 7 reps of each exercise was done in 4 rounds…so, once again 4 and 7.

Mary:

Flutter kicks with Homer/Marge/Mr Burns (approximately 2 minutes)

3 point dead bugs (start off laying on your back with arms overhead; arms and legs 6 inches off the ground. Bring up left leg and right arm to touch toes, then left arm to right leg, then both in middle like a jack knife.) 7 sets of these were done.

Great job PAX. Way to hang in there! Until next time!!