Date: 10/12/2019
Location: The Galley
Q: Doula
PAX: Brew, Gilly, Chill Pill, Cyborg, Beats
Warm-O-Rama: Welcome & Disclaimer
Warm up. Side reaches, jumping jacks, merkins, plank jacks, daisy pickers, and runners lunge strech.
The Thang:
5 minutes of Tri-Fecta Sprints in groups of three.
Next up: Ring around the merkin circle ⭐️ Pax circle up assume low squat position and start to side shuffle keeping the circle. First pax says “drop” and everyone does 1 merkin, then next pax says drop and everyone does 2 merkins. Continue till you reach 10 then work your way back down. Merkin total= 💯
Arm Circuit. 50 seconds on 10 second rest. 1.Shoulder press with 1/2 press
2.Burpee with press
3.Opener with bicep curl
4.Squat into bicep opener
5.Chest fly
Get back in your groups for 3 minutes of sprints 🏃♀️
Start back another arm circuit round.
One more time get in your groups for 2 minutes of sprints.
Ab Blast 💪🏼 2:30 seconds of Full cruch or the advanced version 👊🏼 (wish I had a video of that one)
1:15 of Hello Dolly’s
1:15 of flutter kicks
Bicep Burn Out 5 minutes. Goal to not drop your weights the whole time. Closed it off with 5 minutes of weighted walking lunges!!
COT:
Then we all stuck around for coffee and some fellowship. It was nice way to kickstart this Saturday.