02/15/2023 - amazon - 42 birthday Q
AO: Amazon
When: 02/15/2023
QIC: Hammer
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Hammer, Signs, Homegrown
BackBlast:
Warm-up: Arm circles 10 each direction, weed pickers, high knees, 2 burpees
Run a lap around the parking lot
The thang:
42 second work : 18 second rest through 4 exercises x2 followed by burpees.
Set #1 – x2: Bicep curls, squat to overhead press, mountain climbers, fire hydrants
10 burpees
Set #2 – x2: Tricep extensions, pendulum squats, side plank with reach through, donkey kicks
10 burpees
Set #3 – x2: Upright row, Lunges, jump squats, Raggedy Anns
10 burpees
Set #4 -x2: chest press, up/down planks, glut bridge, Russian twists
10 last burpees to total 42!
COT: Count your age by friends, not years. Count your life by smiles, not tears. — John Lennon
I am blessed to have you all as my friends and am grateful to celebrate my birthday with you!
