Date: January 18, 2021
Location: The OC
Q: Aravis
Pax: 5 Anchor, Chickie, Meow, Power
Warm up:
jump rope-1 minute
glute bridge-1 minute
hip rotations-1 minute
forward leg swings-1 minute
side leg swings-1 minute
The Thang:
all stations oyo
STATION ONE
20 squats
10 merkins
20 lunges (alternate)
20 dumbbell rows (*alternate or both)
15 sec plank
30 jumping jacks
STATION 2
10 goblet squats
10 merkins
20 dumbbell rows*
20 squats
15 merkins
20 dumbbell rows*
STATION 3
10 reverse crunches
10 burpees
30 sec plank
10 squats
20 dumbbell rows*
10 merkins
mosey, then rotate through stations again
We made it through the stations twice, then after the final mosey we had a lovely cool-down that almost put Anchor to sleep.
Cool Down:
Reach above and fully extend your body.
Keep legs straight, bend forward and stretch for 10 seconds.
Stretch towards the left for 10 seconds, and then the right for 10 seconds.
With legs together bend forwards for 10 seconds.
Squat down and hug your knees to your chest.
Roll onto your back in the same position.
Kneel and lean back with arms extended and rock forwards stretching the lower back (repeat 3-5 times).
Sit with the bottoms of your feet together, lean forward and stretch (repeat 2 or 3 times)
seated, deep breathing-1 minute
tabletop-cat & cow-1 minute
child's pose-1 minute
Count-O-Rama, Name-O-Rama
COT: Took prayer requests and closed in prayer