08/31/2021 - the_mud_room - 5 Stations and Some Burpees

BackBlast:

We gathered for our “Black Ops” Avalon Tuesday beatdown in the garage.  No rain, but who knew when it would start?!  We split up into 5 groups – one group for each cone that had the exercises to be done at that location.  We had Abs, Legs, Full Body, Cardio, and Arms stations and a Tabata timer of 45 seconds work with 15 seconds rest to move us along.

The goal was to do the 1st exercise at your cone for 45 seconds.  When the timer went off, move quickly to the next station/cone and do the 1st exercise on that list, and on until all 5 had been completed.  Then we met at the mats for 5 burpees.  Cause what is a challenging workout with some burpees?  (Better, I would say!!)

Uhaul hobbled in with her foot in a boot, so manned the abs station and kept everyone in line!  We travelled with our weights, so got a little extra in that way too.  Here’s what went down…

The Thang:

	LEGS			CARDIO			ABS
1	Sumo Squats		1	High Knees		1	Big girl situps
2	Walking Lunges		2	Jumping Jacks		2	Bicycle Crunches
3	Wall Sits		3	Quick Toe Taps		3	Alt Toe Reach
4	Split Squats		4	Butt Kickers		4	Russian Twists
5	Calf Raises		5	Skaters		5	Gas Pumpers
	FULL BODY			ARMS
1	Deadlifts		1	Shoulder Presses
2	J-Lo’s (Hip dip plank)		2	Plank Shoulder Taps
3	Mountain Climbers		3	Upright Rows
4	Thrusters		4	Bicep Curls
5	Annie (plank/circles)		5	push ups

COT:

You will never know your limits until you push yourself to them!