Date: September 26, 2020 Location: The Galley Q: Power Pax: 12 Anchor, River Rat, Goggles, Betty C, Beats, Electric, Gilly, Polo, Azul, FNG - Sweet Tooth Warm up: Arm raises, Arms behind the head, Rows, Jumping Jacks The Thang: Punches 1- Front jab 2- Back Cross 3- Front hook 4- Back hook 5- Front uppercut 6- Back uppercut 10 3 minute rounds Round 1 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 1 / 2 Step Forward 1/ 2 Step back 1 / 2 / 1 1 /2 /1 /2 1 / 2 burnout Round 2 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 3 / 4 Step Right 3/ 4 Step left 3 / 4 / 3 3 /4 /3 /4 3 / 4 burnout Round 3 (1 min, 30 seconds, 30 seconds, 1 min) Stance dance Squat/ lunge / knee drive - right side Squat/ lunge / knee drive - left side Stance dance, Squat/ lunge / knee drive - alternating Round 4 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 2 / 5 Step forward 2/ 5 Step backward 2 / 5 / 2 2 /5 /2 /3 4 /5 burnout Round 5 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 1 / 6 Step Right 3/ 4 Step left 1 / 6/ 3 1 /6 /3 /2 6/ 3 burnout Round 6 (1 min, 30 seconds, 30 seconds, 1 min) Stance dance Squat/ lunge / knee drive - right side Squat/ lunge / knee drive - left side Stance dance, Squat/ lunge / knee drive - alternating Round 7 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 6 / 3 Step forward 6/ 3 Step backward 6/ 3/ 4 6 /3/4 /5 4/ 5 burnout Round 8 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 5 / 6 Step Right 5/ 6 Step left 5 / 6/ 3 5 /6 /3 /2 1/ 6 burnout Round 9 (1 min, 30 seconds, 30 seconds, 1 min) Stance dance Squat/ lunge / knee drive - right side Squat/ lunge / knee drive - left side Stance dance, Squat/ lunge / knee drive - alternating Round 9 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds) 1 / 5 Step forward 1/ 5 Step backward 1 / 5/ 4 1/5 /4 /3 1/ 2 burnout Ab round (45 seconds each) Sit up punches Scissor legs Repeat Hokey Pokey plank challenge Count-O-Rama, Name-O-Rama COT - The happiest people don't have the best of everything, they just make the best of everything. Challenge to make the best of your situations this week.