08/14/2021 - the_coop - Be There or Be Square

AO: The Coop

When: 08/14/2021

QIC: Tex

PAX:

Number of Pax: 5

Number of FNGS: 0

Pax Names:

Queso, Songbird, Coco, Signs, Tex


BackBlast:

We met under the shade of the Large Pavilion today.

After the disclaimer, we Warmed Up by reviewing the exercises without weights.

We each started in one corner and for 3 minutes we alternated the Round 1 exercises listed below. At the bell, we switched corners (counterclockwise), had a quick rest, and did another 2 exercises alternating for 3 minutes. After round 1, half the group did Russian Twists while the other half took a lap. Then we switched. Round 2 of the 4 Corners was next. We ended with a 1 minute plank. It went by really fast!

Here are the exercises in each corner.

 

1 – 20 curls

 

2 – 20 triceps

 

 

1 – 20 jumping jacks

 

2 – 20 high knees

 

 

 

 

 

1 – 20 side arm raises

 

2 – 20 front arm raises

 

 

1 – 20 side crunch alternating

 

2 – 20 “good mornings”

 

 

 

 

 

1 – 20 shoulder press

 

2 – 20 upright rows

 

 

1 – 20 squats

 

2 – 20 lunges

 

 

 

 

1 – 20 arm circles forward

 

2 – 20 arm circles backward

 

 

1 – 20 high knees

 

2 – 20 butt kickers

 

 

 

Yep, we did high knees twice!

COT was a reminder that the best kind of friend is the one that will just Be There!

Pictures:

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