9/23 Hard Nocs Workout

Posted on Posted in Backblasts
  • When: 09/23/2021
  • QIC: Brown
  • The PAX: Road Rage, Sue, Snowden, Mervin, D-Day, Bada Bing, Bada Boom, Prune Tang, Left Turn, Sushi, Gizzard, Smash Mouth, Zamboni

9/23 Workout – in honor of my high school daughters who are cheerleaders

Cherish It!

Be in the Moment

Here is my care box. If you look inside it’s empty

Warm up
1. Side Straddle Hops
2. Baby Arm Circles
3. Michael Phelps
4. Hill Billy’s
5. The Reacher
6. Limp Member
7. Frankenstein

Mosey

Spray Parking Lot
20 Alternating Lunges
Jog to Island
15 WMDs
Jog Back
10 V ups
Jog to Island
5 Burpee Tuck Jumps
Jog back
20 Alternating Crunches
Jog to Island
15 WMDs
Jog back
10 Prisoner Squats
Jog to Island
5 Burpees Tuck Jumps
Jog back
20 Shoulder Taps
Jog to Island
15 WMDs
Jog back
10 Jump Lunges
Jog to Island
5 Burpees Tuck Jumps
Jog back

Mosey

1 minute balls to the wall
1 minute wall sit

Mosey

11’s – Merkins and Big Boy Sit-ups

Cool Down

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