Date: 4/17/21 Location: The Galley
Q: Red Co-Q with Frenchie
PAX: Gilly, 2.0 Cartwheel, Goggles, Anchor, 2.0 Farmer, Power, Red, Frenchie
Welcome/Disclaimer/COVID Disclaimer
Warm up (all x10 IC): Huggies, Windmills, Preying Mantis, Butt Kickers, Jumping Jacks
Tha thang Part 1:
6 sets; 30 seconds work, 10 seconds rest. Repeat each set once (2x total).
Set 1:
Squat with overhead press
goblet squat pulse
jump squats
Set 2:
Dead lifts (switch legs halfway)
renegade rows
burpees
Set 3:
Russian twists
flutter kicks
mountain climbers
Set 4:
One leg hammer curls (switch leg next round)
skull crushers
high knees
Set 5:
reverse lung w/ row
crusty lunge w/bicep curl
shuffle taps
Set 6:
Straight leg crunch
weighted side plank dip (switch side next round)
plank jacks
Tha Thang part 2:
Mosey to small hill --Pax pair up into partners. Partner 1 completes exercise while partner 2 runs down hill. Parter 2 completes ten reps of other exercise at bottom of hill, runs up, then they switch (repeat this cycle x5 before moving onto the next pair of exercises)
Merkins/ smurf jacks
Big girl sit-ups/ burpees
Mary: last 5 mins, pax choice abs
Count-O-Rama
Name-O-Rama
COT: There is always something you can do, including right now, today.
You are going to face plenty of little crossroads—decisions about how to do things and what things to do. Should you walk the 15 minutes to your meeting or take an Uber? Should you pick up the phone and have that difficult conversation or leave it to an email? Should you apologize and take responsibility or hope it goes unnoticed? Should you swim in the outdoor pool or enjoy the warmth of the indoor one? As you weigh these competing options, lean towards the hard one. Let it steer you away from the drift of least resistance. Seneca talked about how a person who skates through life without being tested and challenged is actually depriving themselves of opportunities to grow and improve. Jump into the colder pool. Have the tougher conversation. Walk instead of drive. Take ownership where you can. Choose the more difficult option. Seek out the challenge. Lean into it.
Iron sharpens iron, resistance builds muscle.
You’ll be better for it—not only for the improvement that comes from the challenge itself, but for the willpower you are developing by choosing that option on purpose. When you have two choices, choose the one that challenges you the most.
Thank you ladies for challenging me! Great job today.