07/14/2020 - The Complex - Bulgarian Bags, Jump Ropes and bands for fun!

AO: The Complex

When: 07/14/2020

PAX:

Number of Pax: 14

Pax Names: Ant Hill, Baloo, Bongo, Dr. Ralph, Flea Market, Flush, Magellan, Onions, Pizza the Hut, Putz, Smalls, Turner, Webelos,

DR Names:

Number of FNGS: 0

FNG Names: 0

QIC: Nair


Introduction

Hot summer morning, great sweat and good pump. 2nd Q by Nair at The Complex, first was 8/9/19. It was time to finally get back on the Q sheet. The Complex has great HIMs, good mumble chatter and plenty of parking lot space.

Warm-O-Rama

Warm-up

Side-straddle hops – 10 count

Bat wings – 20 each

Pigeon Stretch – 1 min each leg, best stretch out there

High knees and foot fire to get the heart rate up for the workout

The Thang

Thang #1 – Four corners x 3 rounds

Each corner had 1 band, 1 Bulgarian bag and 2 jump ropes

30 second rotations of each exercise in the corner before rotating to the next corner.

Bulgarian Bags – Squats (corner 1), Lion Kings (corner 2), Lunge & press (corner 3), Bulgarian bag swings around the back with a squat. 

Jumping rope two times at each corner

Bands were used for Tricep extensions, Lat pulls, Upright rows and curls

5 minutes of Mary

20 V-ups

20 side plank with knee to elbow touch

25 – Toe touches

Circle of Trust

Respecting each other, the struggle of the family, the new normal. Being able to listen and understand someones voice is important to understanding struggle. 

Our Father

Naked Man Moleskin

Big fan of jumping rope, so everyone got there fulfillment of jumping in this morning. Bulgarian bags were created by Ivan Ivanov of Suples. You can perform plenty of exercises with these bags. The Bulgarian bag brought a new dimension to The Complex.

https://suples.com/bulgarian-bag/

 

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