Date- January 1st, 2021
Site- The Galley
Q- Beats
Pax- Arcadia, Azul, Aravis, Siren, Gilly, FNG (Rifle), River Rat, Anchor
New Years Workout
Welcome/Disclaimer
Warm-Up
15 jumping jacks
20 squats
10 toy soldiers
Lap
The Thang-
Part 1: Two teams- Parking lot relay
R1-
10 jump squats-then sprint while team is doing squats
R3-
10 shoulder taps (2:1)- then sprint while team is doing Merkins
R5-
10 star jacks-then sprint while team is doing jumping jacks
3-minute burpee challenge
1 burpee and 10 merkins
2 burpees and 9 merkins
Keep going
Part 2: 20-21 reps-AMRAP- 6 min each round
R1-
20 calf raises
21 curb taps (1:1)
R4-
20 high knees (1:1)
21 in/out squats
R5-
20 mountain climbers (1:1)
21 plank jacks
Shoulder burnout
-30 overhead presses
-30 overhead claps
-Then arms out to your sides, thumbs up and raise and bend your arms until your thumbs touch your shoulders 30 times
-Then arms out with thumbs pointing down and lift your arms up as high as you can keeping your arms straight 30 times
-Lastly, arms out thumbs down and bend and touch the small of your back 30 times.
2 min 2-cone sprint
COT-Count-O-Rama/Name-O-Rama
Announcements:
We have a virtual blood drive coming up! Be on the lookout on our social media for updates on the blood drive!