03/01/2023 - rosewater - Boomerang 10s

AO: Rosewater

When: 03/01/2023

QIC: Songbird


Number of Pax: 11

Number of FNGS: 1

Pax Names:

Trooper, Tex, Legally Blonde, RomCom, Kinetic, Re-run, Nightingale, Green Thumb, K-Pop, DIY, Songbird


A whopping total of 11 PAX were at Rosewater this morning (including one FNG we named Trooper!)! Our little AO is growing, it’s very exciting! We stretched it out, then warmed up together:

  • 10 grass grabbers in cadence
  • 10 side reaches in cadence
  • 10 soldier kicks in cadence
  • 10 high-knees in cadence

We then took a quick lap around the lot.

The Thang:

We did 2 exercises at our mats, then we ran out to a different area of the parking lot and did 1 (standing) exercise there, then ran back to the mats and repeated the pattern.

Here are the exercises:

10 push-ups

10 burpees

10 jumping jacks


10 mountain climbers (L/R)

10 hand-release push-ups

10 crockpot squats


10 up-down planks

10 knee-slap mtn climbers (L/R)

10 forward lunges (L/R)


10 tricep dips

10 Peter Parkers (L/R)

10 backward lunges (L/R)


10-sec plank

10-sec hollow hold

10 tuck jumps


10 sit-ups

10 leg raises

10 single-leg squats (per side)


10 bicycle crunches (L/R)

10 V-ups

10 calf raises


10 Indian sit-ups

10 Bird-dogs (L/R)

10 lateral lunges (L/R)


Then we did an “Arms burn-out” with weights:

10 bicep curls

10 tricep extensions

10 overhead presses

10 hammer curls

10 bent-over rows

10 upright rows

10 jello shooters


We ended with a “Happy” song routine:

Verse – alternating front leg kick-ups, to the beat

Chorus – Russian twists with a clap on each side, to the beat

Bridge – plank shoulder taps, to the beat


We stretched it out again while I shared my COT:

When I thought about a boomerang always coming back after going out, it made me think of somebody bouncing back, or recovering, after different seasons and circumstances – ie. falling but then getting back up, failing something but then trying again, being disappointed but then still choosing to love or hope or believe. We should know we can always choose to “bounce back”, because our GOD is faithful and is able to help us in all circumstances!!

So “Never give up – because He never will!”  – Songbird 🙂


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