Date: 07-30-20
Location: Firehouse
Q: Bookworm
PAX: Beats, Power, Pearl, Hutch, and 1 FNG- Welcome, Electric!
Warm up:
Huggies IC x 10
Praying mantis IC x 10
Toy soldiers IC X 10
Pulsing squats IC X 10
Mosey
The Thang:
40 sec of exercise; 10 sec rest (Tabata-style)
Each set repeated 3 times; 5 sets total
PAX will be chosen at random to pick an exercise from 3 categories (upper, lower, cardio). We will complete a full set with those three exercises. We will continue choosing PAX at random to create our own Tabata sets.
The choices are:
Upper—
bicep curl and press
Overhead tricep extensions
Merkins
Arm circles
Standing bent over row
Upright row
Lateral raise
Lower—
Curtsy lunges
Alternating lunges
Donkey kicks
Sumo squats
Plie squat calf raises
Fire hydrants
Knee to elbow planks
Cardio—
Jump squats
Mountain climbers
High knees
Smurf jacks
Fast feet
Heismann’s
Jumping lunges
Burpee challenge to the Song “Roxanne” by The Police
-Constant movement: butt kickers
-Trigger “Roxanne”: burpee
-27
COT
Count-r-Rama, Name-r-Rama, Prayer