09/13/2023 - amazon - CALA on a Timer
AO: Amazon
When: 09/13/2023
QIC: Ghost Rider
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Taquito, Homegrown, Sentinal, Hammer, Rapid, Ghost Rider
BackBlast:
We had another solid turnout this morning! Enjoyed some time on the field catching up and working hard! Thank you to everyone that showed up!
Warm-up
- Arm Circles (front/back, big/small))
- Phelps
- Monkey Humpers
- L/R Stretching Lunges
- Windmills
- Up/Down Dogs
Run to the field.
The THANG
Cardio-Arms-Legs-Abs (CALA) -Timer, increasing time each CALA and a loop around the field in between.
| Round | 1
(40/20) |
2
(1m20s/20s) |
3
(2m/20s) |
4
(2m40s/20) |
| Cardio | Butt Kickers | Burpees | Mountain Climbers | Reverse Burpee |
| Arms | Hand Release Push-ups | Tricep OH | Upright Rows | Around the world
10 forward, side, kickback, OH-Repeat |
| Legs | Sumo Squats | Alternating Lunges | Single-leg Deadlift | Chair Sit |
| Abs | Reverse Plank Hold | Plank Hold | V-ups | Superman’s Jacks/Flapping |
COT
Quote: 9/11 was Monday…And so many lives were lost…”I may never know the answers to the questions that plagued me after 9/11. But I know if we lean on God and each other we will be guided to a better, brighter future.” Michael Hingson, 9/11 Survivor.
Sadly, I forgot a pic 🙁