Whenever three
The BackBlast:
A thin crowd today. We need to do some more promotion of Core.
Anyway: Here’s how it went.
Warmup with SSH, Merkins, Dollies and a stretching exercise.
Carried KB to first ramp of parking deck: IWs, Diamonds, Flutters and a stretching exercise
Carried KB to Second ramp of parking deck: Sharon Towers, Stagger Arm, Ab exercise and a stretching exercise
Carried KB to Third ramp of parking deck: Squats, Stagger Arm, Ab exercise and a stretching exercise
At the top, we did the following:
| R | 20 Renegade Rows (10 each arm) | 5 Burpees |
| A | 20 Ab exercise (Knee-Ups) | 5 Burpees |
| L | 20 Lawnmower (10 each arm) | 5 Burpees |
| P | 20 Power to the People (10 each arm) | 5 Burpees |
| H | 20 Hammer Curls | 5 Burpees |
| S | 20 Swings | |
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. | ||
| S | 20 KB Snatches (10 each side) | 5 Burpees |
| H | 20 Hip-Slap Merkins (10 each side) (no KB) | 5 Burpees |
| I | 20 Imperial Squat Walkers (10 each side)
Squat each time after you bring knee to elbow) (No KB) |
5 Burpees |
| T | 20 Triceps | 5 Burpees |
| S | 20 Goblet Squats | 5 Burpees |
| H | 20 Hand Release Merkins (No KB) | 5 Burpees |
| O | 20 Overhead Press | 5 Burpees |
| W | 20 Woodchoppers (10 each arm) | |
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. | ||
| 20 Upright Rows | ||
| 18 Deep Mountain Climbers | ||
| 16 Upright Rows | ||
| 14 Deep Mountain Climbers | ||
| 12 Upright Rows | ||
| 10 Deep Mountain Climbers | ||
| 8 Upright Rows | ||
| 6 Deep Mountain Climbers | ||
| 4 Upright Rows | ||
| 2 Deep Mountain Climbers | ||
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. |
Back to the parking lot for a few ab exercises and stretches.