Date: 2/6/21
Location: The Galley
Q: Beats
PAX: Gilly, Goggles, Trickey, Azul, Power, Betty C
Welcome/Disclaimer
Warm-Up:
26 jumping jacks
13 windmills
13 toy soldiers
26 butt kickers
Stop 1: Parking Lot-10min
Ladder workout:
Start with exercises 1+2. Then do a double sprint and then do exercises 1+2+3. Repeat for 12 minutes. If you get through the ladder, go back down
Exercises:
5 froggers
10 full sit ups
15 bridges (2:1)
20 high knees
25 in/out squats
30 bear crawl hold with shoulder taps (1:1)
Mosey to hill
Stop 2: Hill-8 min
R1: 10 merkins-now run up the hill-now do 15 jumping jacks at the top-now run down
R2: 10 jump squats-now run up the hill-now do 15 jumping jacks at the top-now run down
R3: 10 Monkey Humpers-now run up the hill-now do 15 jumping jacks at the top-now run down
R4: 10 jumping lunges (2:1)-now run up the hill-now do 15 jumping jacks at the top-now run down
R5: 10 Smurf jacks-now run up the hill-now do 15 jumping jacks at the top-now run down
R6: 10 Shoulder taps (2:1)-now run up the hill-now do 15 jumping jacks at the top-now run down
Mosey to the stage
Stop 3: Stage-Split into two groups then switch before the last group (3 min each round). Do the last round together
R1: 10 incline push ups w/ 10 mountain climbers. Rinse and repeat
R2: 1 min high plank into 1 min low plank into 1 min j-los
R3: 40 sec wall sit-20 sec to do 5 burpees-repeat 3x
Mosey to FedEx Event Center
Stop 4: Split into two groups then switch before the last group (3 min each round). Do the last round together
R1: Stairs 15 toe taps (2:1) into 5 tuck jumps. Rinse and repeat.
R2: Concrete/cardio-5 jump squats then side shuffle to next stop into 5 froggers then side shuffle back-rinse and repeat for 4 min
R3: Benches-box jumps-10 into 10 tricep dips-rinse and repeat for 3 min
COT- Count-O-Rama/Name-O-Rama
Announcements- Galentine's Event at Greyhound on Feb 13th!