Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH

Sunrise at 7am 🌤️

Q- Sketch

Pax- Yankee, Blue Angel, Cheagan, Ginger Spice

Location- BLP

Date- 1/25

We started out the misty morning with a run around the loop  and then came back to know out a great workout!

Belly blaster:

10 big girl sit-ups

20 defenders

30 flutter kicks

40 second plank 

50 Russian twists

60 apple pickers

70 dirty girls

80 penguins

90 standing side crunch

100 crunches

Arms (first round was sets of 20 and second round was sets of 5 due to time)

-rotating scarecrows

- bicep curls to overhead press

- push-ups

- tricep dips with alternating arm reach

Legs (2 rounds of 40 sets or 20each leg)

-lunge front kick

-Outer donkey kicks

-Inner donkey kicks

-Sumo pulse squats

-Calf raises

We stretched and ended with a quote "live in the moments that consume your heart and mind, but be distracted by the music from the leaves, birds, wind, sun and people" - Val Uchendu