Date: 10.19.19 Location: Sea Isle Park Q/Co-Q: Doula & Brew PAX: 15 (Wildflower, Sue Sue, Anchor, River Rat, Gilly, Meche, Cyborg, Siren, Aravis, Beats) 3 FNGs (Spike, Foster, Slam) *Welcome ladies!!* Warm-O-Rama Daisy Pickers Toy Soldiers Jumping Jacks Hip Openers Shoulder Rolls The Thang: 2 min warm-up jog 1 min half burpee squat 2nd position plie squat (full, pulse, hold, alt. heel raise, full) One running lap 1 min squat jacks Forward lunge (full, pulse, hold, lift front heel) Both sides One running lap 1 min squat jumps *By this point I think we decided no one will forget me tomorrow, or later while trying to sit down to go to the bathroom* Curtsy lunge (full, lunge with leg lift) Both sides One running lap Wall squats (hold, heel raise, front raise w/weights) Side plank on wall (leg lift, pulse, circle both ways) Both sides Final Lap Bicep Burnout *To forget about those legs...for now* (full range, half, pulse, hold, full range) Mat Work *The promised final glute work* Leg lifts (full, pulse, hold, circle both ways) Donkey Kicks (full, pulse, hold) Fire Hydrant (Full, Pulse, hold) 1 Min Plank 1 Min JLo's Cool down-short yoga flow COT: Prayer Amazing work ladies! Y'all crushed it!