08/23/2023 - rosewater - 4 Corners Workout
AO: Rosewater
When: 08/23/2023
QIC: Tex
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Trooper, KPop, Thriller, DIY, Songbird, Tex
BackBlast:
Disclaimer & Warm Up
We had 4 sets of 2 exercises set up at 4 corners of the somewhat hidden and half dark basketball court at the Senior Center (!). We split into 2 groups that started at different corners and did each exercise for 45 seconds and rotated to the next corner after each set of two.
On the first round we did the exercises in row one.
On the second round we did the exercises in row two.
In between rounds we did a Dora (see below).
|
1 – curls
2 – triceps
|
1 – jumping jacks
2 – high knees
|
|
1 – side arm raises
2 – front arm raises
|
1 – side crunch alternating
2 – “good mornings”
|
|
1 – shoulder press
2 – upright rows
|
1 – squats
2 – lunges
|
|
1 – arm circles forward
2 – arm circles backward
|
1 – high knees
2 – butt kickers
|
After first round – half run lap, half LBCs – trade
Half run lap, half Russian twist – trade
After second round – half run lap, half burpees – trade
Half run lap, half plank – trade
Cool Down & Stretch
