THE RANCH · THU APR 25

Backblast! Jock jams tabata

When: Thursday, April 25, 2024
AO: The Ranch
Q: Slow Jams
PAX: 8 Slow Jams, Half Shell, Mainframe, Peabody, Sasquatch, Senator Tressel, Spectre, Straight Up

WARMUP: mosey to loop for IC exercises and stretches
THE THANG: Head to toes Tabata - 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/lunge walks
7. low slow Squats/recovery
8. Calf raises/ mosey back to cot
MARY: no time
ANNOUNCEMENTS: bethel serve needs signups, rock region 10 year, Jaegar, cannoli run
COT: prayers for injured pax, prayers/praises for clear minds during transitions in life