Heavy Metal Short-circuit (August 6, 2018)

Late back blast is better than no back blast (sorry Gravity)  I already have my next one written.

Q: Mr. T

14 PAX: Gravity, Pennywise, Happy Gilmore, Morpheus, Pony Express, Mayhem, Snap-On, LETC, FNG (No Sweat), Wapner, Nozzle, DixieChick, Flounder, Ringo

 

Warmorama

  • 25 Seal Claps
  • 20 Imperial Walkers
  • 20 Windmills
  • 25 Moroccan Nightclub

 

The Thang

  • PAX lined up for an indian run around the loop, then towards the east entrance and back to the AO.
  • Everyone paired up for a circuit workout. Partner A would complete one exercise while partner B completed the other exercise listed.   When partner B finished, then they would swap exercises.  Once partner A completed the 2nd exercise both partners move to the next workout in the circuit (sounds a lot more complicated than it was in action).

 

  • Circuit 1
    1. Lawn Mower Pulls (do these until your partner returns)
    2. 5-10-15 burpees (complete 5 burpees at your station, jog to the end of the parking lot do 10 burpees, then return and complete 15 burpees at your station)

 

  • Circuit 2
    1. Goblet squat press (do these until your partner returns)
    2. Take a lap (jog the circle around the lot and return)

 

  • Circuit 3
    1. American Hammer (do these until your partner returns)
    2. Walking tri-cep extensions (walk to the end of the parking lot and back while doing these)

 

  • Circuit 4
    1. Sumo-High Pull (do these until your partner returns)
    2. Take a lap (jog the circle around the lot and return)

 

  • Circuit 5
    1. Kettle-bell v-ups (do these until your partner returns)
    2. 5-10-15 burpees (complete 5 burpees at your station, jog to the end of the parking lot do 10 burpees, then return and complete 15 burpees at your station)

 

  • Circuit 6
    1. Heavy Metal Merkin w/ Row (do these until your partner returns)
    2. Take a lap (jog the circle around the lot and return)

 

  • Circuit 7
    1. Kettle-bell curls (do these until your partner returns)
    2. Kettle-bell lunges (30 out and 30 back)

 

  • Circuit 8
    1. Overhead sit ups (20 with each; hand off the kettle-bell)
    2. Overhead sit ups (20 with each; hand off the kettle-bell)

 

  • Wrap Up
    • 30 flutter kicks
    • Plank it out with a 10 count per person; end with a merkin

 

  • COT
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