Steady state movement at BnW

HomePain StationsBells & WhistlesSteady state movement at BnW

Steady state movement at BnW

QIC: Bueller?

Date: 07/28/21

PAX: Lace, Sassy, Sweet Tea, Data, Manscape, Winklevoss, Cobra, Airbag, Special, Bueller?

10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW.

 

WARMORAMA

  • Abe Vigoda x 5 IC
  • IST x 10 IC
  • Cobra Squats x 10 IC
  • Merkins x 10 IC
  • Air Claps x 10 IC

 

THE THANG

PAX divide into two groups. Group A does exercise for 2 mins. Group B does run for 2 mins. Flip flop after each round. Repeato rounds for time (we almost through each round twice!).

KB Station (60 seconds each exercise)

  • Round 1: KB Curls / Goblet Squats
  • Round 2: KB Snatch (alternating hands) / American Hammer
  • Round 3: Weighted Lunges (alternate legs) / Skull Crushers
  • Round 4: Merkins / Bent Over Rows (alternating hands)

Run Station

  • Run up hill until 60 sec, then turn around and head back.

 

MARY

  • Heels to heaven x 10 IC
  • Parker Peter x 10 IC
  • Low Slow Flutter x 15 IC
  • Mutton Crunch x 10 IC (each side)
  • Peter Parker x 10 IC
  • Penguin Crunch x 10 IC

NMM  The exercise stations mixed with running for equal amounts of time, resulted in a steady state elevated heartrate work. All got sweaty .. and stronger.

 

COT

  • Announcements: Shmed Fest coming 8/28. 24Hr workout starts at 6:00om the night before. 5K and FIA are part of the festivities as well.