The Horse Track Backblast: Hip-Hop Tabata

October 11, 2018 | AO – The Horse Track at Stinson Park. 

PAX: Cyclone (respect), Waffle House (respect), Lemon Law, Bubba Gump (respect), Bluegrass, Wait Time, Brazilian, Folsom, Bluegrass, and Kyle/FNG aka “Coltrane”

QIC – Workout Leader(s) in Charge: Bluegrass with Seconds Pro App

The Scene: Mid 40’s – just like a lot of the PAX.

F3 Welcome and Disclaimer

Shared mission, disclaimer and form failure philosophy (including the power of the push-up from the knees modification).

Indian Run mosey to the monument to warm up.

Warm-O-Rama

Sun Gods |  Imperial walker | Carolina Dry Doc | Mountain climber | Abe Vigoda

Mosey back to the stage

Tha-Thang

Tabata Workout (45 seconds all out, 15 seconds rest – run after 3 rounds of upper and lower body)

Diamond Merkin | Dumbbell Squat | Wide Merkin | Copperhead Squat |Merkin |Smurf Jacks

Run

Hammer Curls |Dumbbell Lunge |Arnold Curls |Jump Lunges |Skullcrushers |Lunge

Run

Carolina Dry Docs |Dumbbell Deadlift |Shoulder Press |One armed dumbbell deadlift | Shoulder press | Dumbbell Deadlift

Run

Bent over row |Dumbbell calf raises |Dumbbell upright row |Plank |Renegade row |Shoulder shrugs

A thorough full body beatdown

Play List: Cinderella Man – Eminem |I’m Back – T.I. |Winner – Timberlake, T.I., Foxx | Main Title March (Superman) – London Symphony Orchestra |Coming Home – Diddy |Moment 4 Life – Nicki Minaj |All of the Lights – Kanye West

6MOM – 

LBC |Freddie Mercury |Flutter kick |Rosalita |American hammer

Count-off & Name-O-Rama

A record breaking 9 PAX.

Announcements

Third Thursday of each month will be fellowship night at Dudley’s Pizza and Tavern.  Dufresne VQ at the Oracle on Saturday.

Prayer

Lemon Law took us home. The group headed for a couple of pies at Dudley’s.

Aye! Bluegrass

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