08/21/2021 - the_coop - coop – 8/21/21 – Sally finisher

AO: the_coop

When: 08/21/2021

QIC: Swan Lake


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Queso, Songbird, Chameleon, Miyagi, Signs, Titanium, Broadway, Cruiser


Disclaimer (not professional and c19)

Warm up – runner stretches (cradle, quad, hamstring, calf), little arm circles to big circles, light jumping jacks, and pickers.

The exercises: (2 sets of the following 45 seconds on and 15 seconds rest excluding those noted on second set)

High Knees (only first set)

Jacks (only first set)


Russian Twist


Glut Bridges

Bicep curls


Side arm raise

Front arm raise

Shoulder press

Burpee (only first set)

Finish with Sally – plank (elbow and high) or squat

Miyagi showed us a great variation: high plank and touch shoulders with each “sally up”

In between sets we ran/walked for 5 minutes

Cool down same as warm up


If you feel like you are losing everything remember that trees lose their leaves every year and they still stand tall and wait for better days to come.



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