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    Melissa Walp
    Feb 15, 2020

    Stations


    Date: February 15, 2020


    Location: The Galley


    Q: Power


    Pax: 9 total, 1 FNG Welcome Stitch! River Rat, Bow Wow, Goggles, Anchor, Sue Sue, Beats, Meche


    Warm up: Toy Soldiers, Huggies, Praying Mantis, Jumping Jacks


    The Thang: 6 stations, 4 exercises per station, each exercise 1 min, 30 seconds rest between each station.


    Ladder Station

    Lateral in and out

    Jump squats

    Skiers

    Hopscotch


    Bands

    Leg Front, side, back

    Shoulder Squeeze

    Squat shuffle

    Chest fly


    Jump Rope

    Regular

    High knees

    Side to side

    Heel taps


    Kettlebell

    Swings

    Figure 8s

    Upright row

    Pullovers


    Cones

    Sprint, shuffle, backpedal

    Bear crawls

    Carioca

    Side shuffle, burpee


    Isometric holds

    Squat

    Overhead knuckle press

    Plank

    Superman with tricep hold


    Count-O-Rama, Name-O-Rama

    Quote: How cool is it that the same God that created oceans, mountains, and galaxies looked at you and thought the world needed one of you too.

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