09/12/2020 - the_coop - Around the World

AO: the_coop

When: 09/12/2020

QIC: Tex


Number of Pax: 5

Number of FNGS: 2

Pax Names:

Queso, Tadpole, Golden (FNG), Signs, Dory (FNG)


Our first trip around the world was for the warm-up…each PAX around the circle chose a warm up move.

Around the world – legs (with or without weights)

10 right forward lunges

10 right side lunges

10 squats

10 reverse Right lunges

10 reverse left lunges

10 jump squats

10 left side lunges

10 left forward lunges

Captain Thor – abs (only “world” connection is Chris Hemsworth being from Australia, we’ll take it!)

1 Sit up

4 Russian Twists, continue both exercises with these ratios: 1:4, 2:8, 3:12, 4:16, 5:20, 6:24, 7:28, 8:32, 9:36, 10:40

Ring of Fire – arms

Everyone holds an arm position while each PAX does 5 reps of the exercise around the circle.

Bicep curls – hold in middle

Tricep curls – hold at 90 degrees

Shoulder press – hold at 90 degrees

Upright row – hold at top

Bent over fly – hold at top (one arm per PAX)

Tricep kick backs – hold extended (one arm per PAX)

Jedi Jacks – cardio

45 second on, 15 seconds rest

Regular jacks

Seal Jacks – arms together apart, feet normal

Soldier Jacks – legs front to back, arms normal

Star Jacks – jump and make X with arms leg

Plank Jacks

We repeated the whole thing twice except the second time around we did 40 LBCs instead of another Captain Thor. 

COT: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”― Lao Tzu


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