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.
