Backblast 2012 October 19

The PAX:  Christy, Larissa, Aly

QIC:  Aly  (bad knees have Aly acting as "coach" with her stopwatch)

The THANG:

Stretch
Run through parking lot to 4 square
Circuit: 30 sec sumo squats, 30 sec plank hand taps, 30 sec imperial stormtroopers, 15 sec push ups, 30 sec square jumps, 30 sec plank jacks, skip to end of basketball courts and back, 1 min plank  (3x)
Mosey back to parking lot:  30 sec walking lunges, 30 sec high knees, 30 sec butt kicks, 30 sec right grapevine, 30 sec left grapevine
Abs:  5 Homer to Marge, 20 scissors, 20 horizontal scissors, 20 squirms
Pray

Backblast 2012 October 17

The PAX:  Lisa, Jenn, Larissa, Aly, Karin

QIC:  Karin

The THANG:
Warm Up:  25 jumping jacks, 20 air squats, 10 push ups, 20 plank jacks, 20 mountain climbers

Indian Run:  down to parkway and up buss road to guard rails

With Bricks:  walking lunges to playground, 10 push ups, 30 squats with shoulder press, 20 planks with arm swings, 20 shadow box with dumbbells, 20 jumping jacks with lateral raises, platypus walk with bricks overhead, 15 shoulder shapers, 20 calf raises with brick press, 20 calf raises with brick press with toes facing out, 10 jump squats, 1 min plank, 20 pile squat with tricep curls, 20 lunges with arm swing, 20 bent-over row, 10 pushups, platypus walk, 16 cross over lunges, 10 crab dips, 10 jumping lunges, 30 pile squat with concentration curl, 10 plank rows, platypus walk, 15 shoulder shapers, 20 sec jog in place with bricks out front, 20 jumping jacks with shoulder press, 1 min plank

Indian Run:  return bricks, then run back for abs

Abs/Back:  10 right side plank with shoulder raises, 10 left side plank with shoulder raises, 1 min bicycle crunches, 30 basket twists, 10 supermans

Backblast 2012 October 15

The PAX: Jenn, Katie, Aly, Larissa

QIC: Larissa

The THANG:
Warm up: 25 jumping jacks, 25 crossover jacks, 30 tight core rotations, 12 slow motion mountain climbers
Mosey to 4 square
Circuit:  30 sec burpees, 1 min crunches, 1 min squats, 1 min plank knee tucks, 1 min Russian twists, 1 min skater lunges   (3X)
Mosey to wall
1 min wall sit, 30 sec wall sit with right leg raised, 30 sec wall sit with left leg raised
Mosey to parking lot
Abs:  1 min plank, 1 min right side plank, 1 min left side plank, 1 min bicycle, 1 min superman
Stretch

Pray

Backblast 2012 Oct 12

A chatty group came out this morning for a downpainment on the day. 

The PAX: Jenn, Lauren, Lisa, Larissa, Aly

QIC: Aly

The THANG:
Stretch: up, forward fold, spine warm ups, up, right, up, left   Repeato
Mosey to upper parking lot
Warm up: 25 jacks, 15 squats, 10 push ups   Repeato
Mosey to 4 square
Circuit: 20 crab dips, 20 sumo squats, 20 plank hand taps, 20 imperial stormtroopers, 20 abs in-n-out, 20 plyometric jumps, 10 push ups    Repeato
Mosey to playground
Playground circuit: 20 dips, 20 pullups, burpees  Repeato
Mosey back to 4 square
30 sec down dog, 30 sec down dog with right leg up, 30 sec down dog with left leg up
30 sec plank, 30 sec right plank, 30 sec plank, 30 sec left plank
Mosey to parking lot
Abs:  25 crunches on all fours w back leg lift, 3 Homer to Marge, 25 squirms, 25 dead cockroaches, 1 min plank

Pray

You girls are awesome, nice, kind, fun, and encouraging!  Thanks for showing up, chatting, and keeping it real.  I love these workouts! -Aly

Backblast 2012 Oct 10

The PAX: Lisa, Karin, Larissa, Aly, Lindsey

QIC: Lindsey

The THANG:

Warm Up: 25 jumping jacks, 10 push ups, 25 Peter Parkers
Mosey through parking lot to 4-square
30 sec high knees, 30 sec air squats, 30 sec Imperial Stormtroopers, 30 sec flutter, 30 sec jumping jacks   Repeato
Mosey to bball courts
Walking lunges, walking side lunges each side, walking lunges
Mosey to guard rail
15 dips, 10 push ups. 15 dips, 10 push ups   Repeato
Mosey to light at corner
10 long jumps
Plank clock with push ups, Peter Parkers, plank hold, Parker Peters
Mosey back to parking lot
Abs: 5 Homer to Marge, 30 little baby crunches, right side plank, left side plank, 1 min plank