Date: 11/18/2019 Location: OC Q: Anchor PAX: 13 ladies - Anchor, Power, Gilly, RiverRat, Serenity, Chickie, Cheesehead, Aravis, Brew, Lundi, Fallon, Sassenach, and Delta The Thang: Welcome / Disclaimer Warm-up: Arm hugs 15 Toy Soldiers 15 High knees 15 The Thang>>>> Abs: 1 min plank 1 min leg lifts, heel to sky , modify full range legs, feet flexed 30 sec side plank ea (x2) 30 sec box cutters + ...30 sec scissor legs 1 min J Los RUN LAP Legs: (6:40) 1 min squats 1 min reverse lung each leg, plus pulsing 1 min other leg 1 min leg press, on all 4s, 30 sec each side 1 min fire hydrant, on all 4s, 30 sec each side 1 min plie squat, plus heel raises RUN lap Arms: (6:50 MIN) 1 min Merkins 1 min Tricep extension, overhead or behind back 1 min bicep curls 1 min mountain climbers 1 min skull crushers RUN lap (6:57 ) Abs: 1 min plank 1 min leg lifts, to sky then full range. Flexed feet (switch) 30 sec side plank ea 30 sec box cutters 30 sec scissor legs 30 sec J Los RUN LAP (7:05) Legs: 1 min squats 30 sec reverse lung hold, pulsing 30 sec other leg 30 sec plie squat hold plus heel raises 7:10 Arms: 3 min total 1 min Merkins, count together 5 only, then downward dog rest 2 min Tricep extension, overhead, alternate + bicep curls RUN LAP Stretching! arms: triceps arms: behind back clasp, forward bend toe touch, hang criss-cross legs, hamstring stretch COT: Shared quote " joy is always given, never grasped. God gives gifts and we give thanks and we unwrap the gift given: joy... joy is to keep seeking God where we doubt He is.” ― Ann Voskamp, author.