02/12/2025 - amazon - 44th Birthday Q
AO: Amazon
When: 02/12/2025
QIC: Hammer
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Hammer, Homegrown, Slolam, Rapid, Ghost Rider
BackBlast:
Warm-up: Arm circles 10 each direction, weed pickers, toy soldiers, 20 jumping jacks
44 second work : 16 second rest through 4 exercises x2 followed by burpee variation.
Set #1 – x2: Bicep curls, squat to overhead press, mountain climbers, fire hydrants
11 burpee jump forwards
Set #2 – x2: Tricep dips, pendulum squats, side plank with reach through, donkey kicks
11 pushups
Set #3 – x2: Upright row, Lunges, Raggedy Anns, sit ups
11 jump squats
Set #4 -x2: chest press, up/down planks, glut bridge, Russian twists
11 full burpees!
COT: “I can do all things through christ who strengthens me.” Philippians 4:13