Slackblast:
- When
- Wednesday, November 9, 2022
- AO
- Snake Pit
- Q
- Keith Crockett
- PAX
- 6 Keith Crockett, 3D, birdcage_f3, Boogie Down, Drop Thrill, Sugarbug
Slackblast:
Kettlebell Tabata Emo Beatdown
DATE: 2022-11-09
AO: ao-snake-pit
Q: Cubbie
PAX: 3D Sugarbug birdcage_f3 Drop Thrill Boogie Down, Sherlock
FNGs: 0
COUNT: 6
WARMUP:
SSH
Imperial walker
LBC
Moroccan Night Clubs
Shoulder taps
Dying Cockroach
THE THANG:
tabata kettlebell style workout - 1 minute on exercise, 20 sec rest
3 area has 5 exercises, go to each area 2x as a team
Bonus points for lunge walking between areas.
Area 1
1. Swings (back)
2. Curls (arms) (5 left, 5 right)
3. Flutter high bell (abs)
4. Deadlift single arm (back)
5. Shoulder press (arms)
Area 2
1. Turkish Getups (body)
2. Goblet squat (legs)
3. Triceps (5 left / 5 right) (arms)
4. American hammers (abs)
5. Renegade Rows - (back)
Area 3
1. Deck squats (legs)
2. Bent over rows (back)
3. Calf raises (legs)
4. Side lunges (legs)
5. Chest press on 6 - (chest)
ANNOUNCEMENTS
COT Everyone loves the Emo music and will be downloading and playing in their cars on the way home.