Backblast! Band Practice at The Ring of Fire
- When
- Wednesday, August 14, 2024
- AO
- Ring of Fire
- Q
- Spider
- PAX
- 14 Spider, 38 Special, Bass, Cake Boss, darkhelmet, HarryCarry, maximus, pappy, Retread, Rumbling Bald, Senator Tressel, Shield, Splinter, The Pirate
Warm-up:
SSH x30
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Merkin x10
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Windmills x10
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Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
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Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
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Leave the block and run back the goal line
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Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
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Leave the block and run back to the goal line
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Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
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Continue this series until you reach the other goal line.
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Run it back in the same manner with different exercises:
Bent over rows
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OH Press
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Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.