01/04/2023 - amazon - Thunderstorm Workout!
AO: Amazon
When: 01/04/2023
QIC: Rapid
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Rapid, Ghostrider, Sentinel
BackBlast:
2023 Warm up:
Mat Taps x 20
Inch worm in place x 20
3 burpees
That Thang:
What Does the Fox Say
Indian style LBCs (same as LBCs but legs crossed on the ground) during verses and Bicycles during chorus for entire song
Similar format with other songs & these exercises- One exercise on the verse, one on chorus, switch back and forth!
- Mtn climbers & flutter kicks on mat
- Tricep extensions & Hammer curls to press
- squats & Seal Jacks
- jumping lunges & Surrenders
- Narwhals (one-legged glute bridge) & Zebra (downward dog, kick one leg in the air)
Accumulators –
Push-ups (1), shoulder taps (2), Push-ups (2), shoulder taps (4), Push-ups (3), shoulder taps (6) – up to 10 and 20
squats (1), monkey humpers (2), squats (2), monkey humpers (4), squats (3), monkey humpers (6) – up to 10 and 20
COT – what are your goals for 2023 and how can I hold you accountable? Post about on Slack as well!
