Bell Buster Back Blast 6.27.18

AO: Camp Willis (Jones M.S.)

QIC: Grovetucky

PAX: Rash, Hack, Ball Bearing, Matlock, Mogul

The rain and lightning cleared just before 0530. The disclaimer was given, then mosey with KB’s to the high jump pad inside the track for COP:

SSH x 25 IC

Sun Gods x 10 IC

Overhead Claps x 15 IC

Tricep and shoulder stretches

Downward/Upward Dog

Side to side Cotton Pickers x 10 IC each direction

Good Mornings IC x 15

Then THE THANG:

4 exercise groups with Tabata timer for 30 seconds cardio, 45 seconds KB’s (continue for 5 rounds of cardio and 4 rounds of KB’s for each exercise group)

Group 1: cardio: Mountain Climbers, KB Thrusters

Group 2: cardio: SSH, KB’s: Lawn Mowers

Run a 400m

Group 3: cardio: Plank Jack’s, KB’s: Bell on the Shelf

Group 4: cardio: Burpees/Air Squats, KB: Scotty Bob’s

Mosey back to Flag for some Mary:

WWI’s x 25 IC

Freddy Mercury’s x 25 IC

Superman’s with hands moving front to back x 25 IC

Finish with a little more Downward/Upward Dog to stretch out

Name-o-Rama, COT, and BOM. Balls led us out in prayer. Way to put in the work this morning PAX! Thanks for the privilege to lead!!

AYE!!

GT

 

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