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/