2/28/23
AO: Bandwidth
Q: Green Thumb
PAX: (22) Counterfeit, Tick Tock, Spit Valve, Billy Goat, Melamine, Rio, Peet Moss, Hambone, Thing-a-mabob, Menthol, Money Pit, Ham, Mr. Belding, Elton, Rosco P, Tub Top, Wrigley, Squeaks, EKG, Flush, and B&E
22 PAX gave Green Thumb the thumbs up for workout prep and thumbs down for audio execution. Bad review forthcoming on that Amazon speaker purchase.
Warmups: SSH, Imperial Walkers, Willie Mays Hayes, & Good Mornings
Mozied around the parking lot to the top of the suck blocks for two rounds of Tabata workout.
Thing 1: Tabata Workout
10 stations, 45 seconds AMRAP, 15 seconds rest/ move to next station
Each PAX started at their own block and completed AMRAP of said exercise for 45 sec, then moved to the next station. Complete one round, rest for 45 seconds, then repeat for round two.
1. Plank Jacks 10. Leg Lifts
2. Dips 9. Lunges or Split Squats
3. Step-ups or Box Jumps 8. Curls
4. LSF 7. Wipers
5. Iirkins 6. Jump Squats
Thing 2: Set of 7’s (Flush Style) rep count 5-30, 10-25, 15-20, 20-15, 25-10, 30-5
Exercises, Irkins at the awning, run to the tires for squats (butt hits the tire), and return. Repeat until sets are completed.
Announcements: Spit Valve live in person this Friday with the Raliegh Community Orchestra, at 7 pm at Sanderson High School. See FB post for ticket info.
Prayers for all those in recovery from injury and illness.