Date: 3/20/21
Location: The Galley
On Q: Arcadia
PAX: 4; Azul, Goggles, Gilly, and Anchor
Warm up: High Knees, Preying Mantis, and Arm Circles
The Thang
Part 1:
Song: Cake By Flo Rida: Hold a Plank, and ever time you hear cake you do a push up.
Ladder:
10 V-Ups
20 Spiders (1=1)
30 Tricep Kickback
40 Hammer Curl
Song: Sally Up (Flower Song) by Moby: Hold a squat and follow what the lyrics tell you to do.
Ladder:
10 Dead Lift (1-1)
20 Bicep Curl
30 Monkey Humpers
40 Weighted Bridge
Song: Don’t Let me down by Chainsmokers: Do jumping jacks, and when you hear “Don’t let me down” you do a burpee.
Ladder:
10 In Out Squats
20 Shoulder Fly
30 Scorpion (1-1)
40 Fire Hydrants
Song: Happy by Pharrell: Do overhead press, until you hear “I’m Happy” switch to kick boxing punch then resume the overhead press
Ladder:
10 Star Jumps
20 Mountain Climbers (2=1)
30 Weighted Donkey Kicks (2=1)
40 Toe Touches
Part 2
Spell out words with exercises.
We started with FiA, Workout, Strong, Team, and Nanny Tan
A – 10 Burpees
B – 1 – Minute Plank
C – 20 Merkins
D – 40 Jumping Jacks
E – 15 Squats
F – 2 Min Squat Hold
G – 15 Crunches
H – 30 Calf Raises
I – 20 Boxing Punches
J – 20 Mountain Climbers
K – 15 Overhead Tricep Ext
L – 1 – Minute Plank
M – 20 Lunges
N – 10 High Low Planks
O – 20 Merkins
P – 25 Arm Circles
Q – 15 Lunges
R – 10 Burpees
S – 20 Mountain Climbers
T – 12 Jump Squats
U – 1 Minute of High Knees
V – 40 Jumping Jacks
W – 15 Overhead Tricep Ext
X – 10 Sit ups
Y – 2 Min Squat Hold
Z – 30 Calf Raises
Name-O-Rama
Count-O-Rama