AO: Union Station
PAX: Stark, Dial-up, Huggies, Sandbag, Convoy
5 pax came out to get stronger on this beautiful morning.
We started w a quick lap around the parking lot followed by:
I will admit, I was lazy and I really like the BLIMPS circuit, and the guys that come on Sat have not gotten a chance to do it yet, but I really wanted a good leg workout.
So the Aiken BLIMPS were made!
The Qs mistake here was doing it backwards, so lets call this BLIMPS Aiken!
It consists of 6 stations down the track.
Lunge Jump x10 each leg
Imperial Walkers x15 each leg
Plank Jacks x25
Then sprint back And do a round of My Aiken Legs:
20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).
After round 1, the Q called an audible to cut the Aiken Legs down to:
10 Squats, 10 Box Jumps, 10 Lunges (5 each leg), 10 Split Jacks (5 each leg forward).
Rinse and Repeat x5
You know its a good circuit when the PAX comments that the burpees were the easiest station!
From there, we ran to the Qs truck where some cinder blox were waiting.
Time for another quick circuit:
Round 1: 21s (7 curls 1/2 way up, 7 curls 1/2 way to top, 7 full curls), Followed by 15 Tricep extensions.
Round 2: 21s followed by 15 kettle bell swings.
Round 3: 21s followed by Bent over rows.
Can’t finish it off w/out a quick mary.
Russian Hammers x50 (25 each side)
30 second plank
15 left side/ 15 right side
Back to 30 second plank
15 left side/15 right side
COT & BOM
And we are done!