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    mjstanley4
    Dec 19, 2019

    STATION/RUNNING BEAT DOWN



    Date: Dec 19th, 2019

    Q: S'mores

    Pax: Gilly, Beats, Arcardia, and S'mores

    4 pax showed up to work hard, we did a station/running combo. It was 27 degrees, but we couldn't tell how cold it was because we were getting warm with our workout.

    Welcome and disclaimer were stated.

    Warm O Rama- jumping jacks, huggies, high knees, preying mantis, and daisy pickers

    The thang

    3 Station Workout

    Partner 1 is doing the workout for that station while Partner 2 is running laps after 2 min switch

    (after 1 min the work will change to diff exercise)

    Each station needs mat and weights

    Station 1 needs bands & ladder Station 2 needs kettlebells

    1st Round focuses on ARMS

    1)p1 bicep curls/ tricep extension

    2)p1 merkins/ kettlebell swing

    3)p1 shoulder press/ plank jacks

    p2 RUN

    switch partners after 2min is up

    BETWEEN ROUNDS Bear crawl 2 min

    2nd Round focuses on LEGS and BACK

    1st BANDS 2nd KETTLEBELLS  3rd WEIGHTS

    1)p1 donkey kicks/reverse lunges

    2)p1 dead lifts/ jumping jacks

    3) p1 weighted calf raises/ step ups

    p2 RUN

    switch

    BETWEEN ROUNDS Jump Rope 2 min

    3rd Round focuses on ABS and CARDIO

    1)p1 burpees/ ladder(hop down hopscotch back)

    2)p1 hello dollys/ weighted bridges

    3)p1 hip dips/leg lifts

    p2 RUN

    We got through all of it except one station from round 3.

    COT- Remembering about the sacrifice of Jesus and the reason we celebrate Christmas

    Announcements- FiA Christmas Social with spouses or significant other bring $20 and under gift and food tomorrow. F3/ FiA workout is Saturday 2.0s are welcome.

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