01/16/2021 - the_coop - Fowler Park Ladders and Baby Sharks

AO: the_coop

When: 01/16/2021

QIC: U-Haul


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Songbird, Queso, Signs, Broadway, Titanium, Sonic Boom


It was a really chilly morning in the Alpharetta, Georgia and the request was to keep us warm by keeping us moving.  Move, we did, and we had some fun while we were at it.  Props to the seven ladies who joined me this morning for a ladders workout and some baby sharks, as well.  Here’s how the morning went….


Windmills, 10 IC

Butt kickers, 15

lunges, 5/side

15 tricep dips


Baby Shark song: Hold left side plank, hold right side plank , Scissor Legs, Boat canoes, Bicycles, LBC’s , Flutter Kicks, Peter parkers, Russian Twist Jazz Hands


Stretch out arms, shoulders while I lay down the format…


That Thang


Workout was doing bicep curls to press. plank jacks, Star jumps, sparky crabs, skaters, weighted Russian twists, weighted sumo squats, and calf raises in ladder repetitions of  5, 10, 15, 20, 25, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5. We climbed the ladder by adding a new exercise to the existing ones.  In between each set we ran to the opposite tree and back .  Once we made it to 40, we started taking off the highest numbered exercise for every set until we had worked our way back down to just 5 bicep curls to press.

5 bicep curls to press

10 plank jacks

15 star jumps

20 sparky crabs

25 skaters

30 weighted Russian twists

35 weighted sumo squats

40 calf raises


Stretching…. because we needed lots of leg stretching, especially, after this workout.


Nameorama, announcements, COT


“It always helps to have people we love beside us when we have difficult things in life.” Mr. Rogers


“You don’t have to be great to start but you have to start to be great.”


Snowflakes started falling at the end of this workout but we all stayed moving and so we all stayed warm.  Great workout ladies!  Thanks for starting your Saturday with me!



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