03/26/2025 - rosewater - 03/26/2025 – Rosewater – Around the World (Modified Kraken WO)
AO: Rosewater
When: 03/26/2025
QIC: Trooper
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Trooper, Tex, DIY
BackBlast:
I called this workout Around the World, but it’s a modified workout routine I found in the FiA Lexicon called Kraken.
Warm Up:
- Arm Circles Front and Back
- Cherry Pickers
- Side to Side lunges with arms
- Did a fast walking lap
The Thang:
I sat out 10 cones in a circle, each cone was assigned an exercise.
Exercises:
- Bicep Curls (L/R)
- Backward Lunges (L/R)
- Raggedy Anns
- Gorilla Rows (L/R)
- Suitcase Squats
- Standing Bicycles
- Side Lunges
- Fly Presses
- Overhead Presses
- Sumo Crunches
Each Pax chose a cone and did the exercise for that cone. Once everyone finished the # of reps noted for that round, we performed a weighted walk around the circle until we were each at the next cone past the one we just completed. We repeated this until we had worked every exercise and was back to our starting cone/exercise. We rested between each round.
- Round 1 – 20 Reps
- Round 2 – 15 Reps
- Round 3 – 10 Reps
COT:
In honor of Women’s History Month, today’s COT was a quote from an influencial women from history.
“The greatest mistake in human judgement is believing you understand others’ motivations, when in truth, you’re only seeing your own reflection in their actions.” ~ Maya Angelou
