Backblasts

Keep It Movin’

Rapking

Backblast: Keep It Movin’

AO: #thebluffcedarbluff

PAX: Book Club, Yang, Ying, Gigi, Summertime, McQueen, Counselor, Deluge, Momfia, Mentor, Rapking

Q: Rapking

Total: 11

03/07/22 at The Bluff

Warm-up

  • 10 Good Mornings
  • 10 Fire Hydrants (5 each leg)
  • 10 Donkey Kicks (5 each leg)
  • 10 Hip Circles (5 each leg)
  • 20 Calf Raises

The Thang

  • 3 rounds of 10-minute intervals with 1-minute rest in between
  • Need a partner
  • Start on the board while your partner runs a lap. Go down the board and loop it in that round until your partner comes back from their lap. Remember where you left off on the board. Start your lap while your partner works on the board. When you return, pick back up from where you left off on the board.

Board:

Round 1Round 2Round 3
50 squats40 squats30 squats
40 bicycle crunches30 bicycle crunches20 bicycle crunches
30 curtsy lunges20 curtsy lunges10 curtsy lunges
20 push-ups10 push-ups5 push-ups
10 jump lunge burpees5 jump lunge burpees0 jump lunge burpees

Inspiration

“This is your life. You are the only one who decides how it goes. You are the only one who can give yourself the joy, the hope, the love, the money, the experiences, and the existence you crave. You are not stuck; you only think you are stuck. You are not broken; you only think you are broken. Healing is the process of remembering you are still okay and always were. This is your life. You are the only one who has to live it. Everything you judge, everything you see, everything you interpret, everything you fear is all a projection. This is your life. And if you want to change it, the first step is realizing that you’ve had the power all along. The first step is saying: I am willing to see this change.” -Brianna Wiest