April 13, 2019 – B-E-A-U-Tiful Saturday morning in the Bluegrass. Sorry if you missed the beatdown but it was one of the prettier days of the year after the dreadful winter. The snowbird, Boy Blue, returned to share a special edition of his daily beatdown with us. Read along for the details:
PAX: Boy Blue (Q), Radio, Stapler, Barney Fife, Triceratops, Kisses, Chesty, Axeman, Duggar, Hanz & Fanz, Ollie, Oshag
(Disclaimer, I’m writing this for Boy Blue from memory so I’m sure I’ll mess something up)
Warm Up: Typical stretches – legs, arms, thru in some Merkens for good measure and then mosied to the football field to gather some coupons.
Tabatta – Boy’s routine when on the road is a tabatta workout consisting of a variety of exercises. Today we used a 20 seconds on with a 10-second rest and 30-second recovery between every 8 sets pattern using the variety of exercises within each round listed below.
Round 1 – Merken variety- Derkens, One arm on coupon (alternated arms for next set), and tricep Merkens
Rount 2 – Mary variety – scissor kicks, flutter kicks, 360 leg lifts (both directions), Dollies
Round 3 – Dead lift with coupon, rows with coupon, squats with coupon, Clock squats
Round 4 – Mountain climbers, Plank jacks
Round 5 – bench press, bridge press, bridge press with one leg up (right then left), bridge press while thrusting hips at the same time
(I know I’m missing something because we mixed in an overhead press at some point.)
Mosey back to AO start for a 4-minute plank – moved around during the 4 minutes to side plank to break it up.
End in COT.
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