09/26/2023 - the_haven - Mix It Up
AO: The Haven
When: 09/26/2023
QIC: Titanium
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Queso, Myagi, Titanium
BackBlast:
A lot of counting going on in this one! And this from the one who does not like to count…
We had lots of different types of exercises and formats. I felt the 100 calf raises for several days after this!
| Stretch | 4 Reps/side | 1 – Walking high knee hug 2 – Runner’s Lunge 3 – Overhead reach (opposite arm) 4 – Stretch front hamstring |
|
| Warm Up | Jedi Jacks | 10 each | Regular – Seal – Soldier – Star – Plank |
| Mat | War Hammers | 1:4 – 4:16 | 1 Chest Press to 4 Russian Twists |
| Circle | Squats/Triceps | 20 | Squats, then Tricep Extensions |
| 15 | Squats, then Tricep Extensions | ||
| 10 | Squats, then Tricep Extensions | ||
| 5 | Squats, then Tricep Extensions | ||
| Curb | Calf Raises | 50 | Up |
| 50 | Down | ||
| DORA | 2 minutes/set | Counter-15 | Stationary / Counter |
| Push Ups / Walking Lunges | |||
| LBCs / Mountain Climbers | |||
| J-Los / Jump Squats | |||
| Circle | Cusack | 10 | Each pax performs 10 curls around circle |
| Mat | Cut It Out | 20 | Legs 6″ off ground – feet don’t touch ground |
| Flutter Kicks | |||
| Scissor Kicks | |||
| Dollies |
Then:
5 Burpees
10 Squat Jumps
15 Smurf Jacks
20 Speed Skaters
25 Plank Jacks
