👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻
Date: 2023-09-28 AO: shield Q: tagalong PAX: Carny, Spitball, Cooter2, Bombay, picasso, Blackbeard FNGs: None COUNT: 7 👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻
Who you gonna call? Ghost Bangers! 🚫👻 This morning, the AO Shield was buzzing with 7 spirited PAX, ready to bust out an intense 45-minute HIIT workout with a twist of cheeky mumblechatter about “Ghost Bangers”! Let’s see what each of our daring Ghost Bangers brought to the table:
1. @spitball – Spitball was bustin’ those Jump Squats like a pro, making all the ghostly ladies blush! His lunges were so deep, even the spirits were feeling the burn! 🔥💪
2. @carny – Carny slayed the Tarantulas, moving so swiftly and sharply, it was like he was dancing with the ghosts! The phantoms didn’t stand a chance! 🕷️💃
3. @cooter2 – Cooter2 crawled forward and backward, leaving no ghost unturned! His bear crawls were so smooth, the spirits were sliding away! 🐻👻
4. @bombay – Bombay held the Side Plank like a rock, making the ghosts swoon! His stability was unmatchable, and the spirits were left in awe! 💪🏔️
5. @picasso – Picasso painted the ground with his Wide Grip Push-Ups, leaving a masterpiece that even the ghosts admired! Each rep was a stroke of genius! 🎨💥
6. @blackbeard – Blackbeard sailed through the Single-Leg Deadlifts, stealing the hearts of the ghostly maidens! His pirate moves were irresistible! 🏴☠️❤️
For the PAX who missed out, here’s the sizzling workout that heated up the Shield this morning:
LOWER BODY – Superset 1 – Jump Squats: 15 reps – Lunges in place: 15 reps (each leg) – Broad Jumps: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Tarantulas (Jump Lunge x2 + Squat): 15 reps – Single-Leg Deadlifts (bodyweight): 15 reps (each leg) – ½ Burpees (no push up): 15 reps – 3 sets with a short jog in between sets
UPPER BODY – Superset 1 – Carolina Dry Docks: 15 reps – Bear Crawls/Backward Bear Crawls (parking stop and back) – Wide Grip Push-Ups: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Side Plank: Hold for 45 seconds each side – Shoulder Taps: 15 reps (each side) – Bench Dips (on parking stop): 15 reps – 3 sets with a short jog in between sets
Keep bustin’ and stay spirited, Ghost Bangers! Remember, it’s all in good fun! 👻💥
Who you gonna call? Ghost Bangers! 🚫👻 This morning, the AO Shield was buzzing with 7 spirited PAX, ready to bust out an intense 45-minute HIIT workout with a twist of cheeky mumblechatter about “Ghost Bangers”! Let’s see what each of our daring Ghost Bangers brought to the table:
1. @spitball – Spitball was bustin’ those Jump Squats like a pro, making all the ghostly ladies blush! His lunges were so deep, even the spirits were feeling the burn! 🔥💪
2. @carny – Carny slayed the Tarantulas, moving so swiftly and sharply, it was like he was dancing with the ghosts! The phantoms didn’t stand a chance! 🕷️💃
3. @cooter2 – Cooter2 crawled forward and backward, leaving no ghost unturned! His bear crawls were so smooth, the spirits were sliding away! 🐻👻
4. @bombay – Bombay held the Side Plank like a rock, making the ghosts swoon! His stability was unmatchable, and the spirits were left in awe! 💪🏔️
5. @picasso – Picasso painted the ground with his Wide Grip Push-Ups, leaving a masterpiece that even the ghosts admired! Each rep was a stroke of genius! 🎨💥
6. @blackbeard – Blackbeard sailed through the Single-Leg Deadlifts, stealing the hearts of the ghostly maidens! His pirate moves were irresistible! 🏴☠️❤️
For the PAX who missed out, here’s the sizzling workout that heated up the Shield this morning:
LOWER BODY – Superset 1 – Jump Squats: 15 reps – Lunges in place: 15 reps (each leg) – Broad Jumps: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Tarantulas (Jump Lunge x2 + Squat): 15 reps – Single-Leg Deadlifts (bodyweight): 15 reps (each leg) – ½ Burpees (no push up): 15 reps – 3 sets with a short jog in between sets
UPPER BODY – Superset 1 – Carolina Dry Docks: 15 reps – Bear Crawls/Backward Bear Crawls (parking stop and back) – Wide Grip Push-Ups: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Side Plank: Hold for 45 seconds each side – Shoulder Taps: 15 reps (each side) – Bench Dips (on parking stop): 15 reps – 3 sets with a short jog in between sets
Keep bustin’ and stay spirited, Ghost Bangers! Remember, it’s all in good fun! 👻💥
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