Super Bowl Monday- Workout fueled by Wings and Dip

Posted on Posted in Backblasts
  • When: 02/03/2020
  • QIC: Bloomer & Sofa
  • The PAX: Gravy, Sofa, Flo, Focker, Check Please, Happy Feet

Simple and fast-paced workout fueled by Wings and Dip with mumble chatter about J-Lo and Shakira.  We all agreed that Focker looks as good as J-Lo at their ages!  Apple Watch showed an average heart rate of 160 BPM and 655 Active Calories burned– lot of sprints and some high paced exercises.  Thanks for the opportunity to learn.

Warmup: SSH, reacher, michael phelps,  PP stretch, Calf stretch

5 burpees in between each event

Mosey over to Splash Parking Lot

    • Sprint to next island
      • 10 Merkins
      • 10 Air pull-ups
      • 10 Super mans
    • Sprint to next island
      • 10 LBCs
      • 10 Flutterkicks
      • 10 Hello Dollies
    • Sprint to next island
      • 10 Squats
      • 10 Lunges
      • 10 Calf raises
    • Sprint back to 1st island
      • 15 merkins
      • 15 Air pull-ups
      • 15 Supermans
    • Sprint to 2nd island
      • 15 LBCs
      • 15 Flutters
      • 15 Hello Dollies
    • Sprint to 3rd island
      • 15 Squats
      • 15 Lunges
      • 15 Calf raises
    • Sprint back to 1st island
      • 5 Merkins
      • 10 Air pull-ups
      • 15 Supermans
    • Sprint to 2nd Island
      • 5 LBCs
      • 10 Flutterkicks
      • 15 Hello Dollies
    • Sprint to 3rd Island
      • 5 Squats
      • 10 Lunges
      • 15 Calf raises
  • Mosey back to Welcome Center
    • Tabata: BBCs, Flutter kicks, Hello Dollies
    • Lap up the stairs
    • Tabata: Merkins, Wide Grips, Diamonds
  • Cooldown:SSH, reacher, michael phelps,  PP stretch, Calf stretch

    3 burpees in between each event

Announcements: Spartan, Gate River Run, Go Ruck

Prayers: Pom-pom MIL, IO Dad, Parenting– patience through the Dark Ages

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