06/28/2023 - amazon - Double * Triple

AO: Amazon

When: 06/28/2023

QIC: Ghost Rider


Number of Pax: 7

Number of FNGS: 1

Pax Names:

Hammer, Taquito, Sentinal, Slow & Steady, Fonda (FNG), Sparrow, Ghost Rider


Double * Triple

  • Warm-up:

    • In cadence to 10:
      • Jumping Jacks,
      • Windmills,
      • Cherry Pickers.
    • On your own to 10 “Stretch” mountain climber
    • Run/Walk to the field with weights
  • The THANG

    • 25 sec work, 15 rest, 45 sec work, 15 rest, 1:05 work, 15 sec rest
    • During the 25 sec of work, count the reps.
      • Then when you start your 45 sec, try to do DOUBLE the reps accomplished in 25 sec.
      • Then when you start your 1:05, try to do TRIPLE the reps accomplished in 25 sec.
    • Exercises:
      1. Up/Downs with a deadlift (half burpees)
      2. Bear Crawls around your mat to make a “U”
      3. {BREAK from the timer & RUN}
      4. High/Low Plank
      5. Clean to Squat to OH Press
      6. {BREAK from the timer & RUN}
      7. Weighted Step Ups
      8. American Hammers
      9. {BREAK from the timer & run to steps & did 8 laps & run back}
      10. Punches High 4x, Low 4x
      11. Lunges with Curls
      12. {BREAK from the timer & RUN}
      13. Burpees
      14. Reverse Burpees
  • COT: Ecclesiastes 4: 9-12

    • Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.  But pity anyone who falls and has no one to help them up.  Also, if two lie down together, they will keep warm.  But how can one keep warm alone?  Though one may be overpowered, two can defens themselves.  a cord of three strands is not quickly broken.
    • Thankful for an amazing, strong group of Amazon women who support & continue to show up week after week; working hard & getting strong.  We are better together!
    • I forgot a pic today 🙁


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