Conditions: Partly Cloudy 78 degrees not as humid
PAX: @Bolt, @KennaBrah
Q: @Space Cowboy
This was first workout since injuring my back about 1 ½ weeks ago so I thought it would be good to sign up as Q to create a “back friendly” beatdown. Once @Bolt and @KennaBrah joined me, I gave the disclaimer promptly at 5:30am and we moseyed to JPAX.
Warm-up
Samson Stretch x 10
Forward Arm Circles x 10
Backwards Arm Circles x 10
Seal Claps x 10
Imperial Walkers x 10
Abe Slogodas x 10
Low Slow Squats x 10
Headed to start of path around JPAX building.
Thang 1
Moseyed down path around JPAX and stopped at each light pole to perform an exercise
1st pole: Squats x 10
2nd pole: Backwards lunge x 8 per leg
3rd pole: Merkins x 10
Repeat cycle until we reached front of JPAX. About 8 rounds
Reverse path around JPAX
1st pole: Prisoner March x 5 per leg
2nd pole: Forward lunge x 8 per leg
3rd pole: Sumo squats x 10
Repeat cycle until we reached front of JPAX. About 8 rounds
Thang 2
Plank Party – 30 sec exercise 15 sec rest
Standard Plank
Right Side Plank
Left Side Plank
Plank Jacks
Wide Arm “Face Plant” Planks
High/Low Planks
Repeat. Completed 2 rounds
Headed to flag. COT. Glad to report that my back did well.
