05/22/2021 - the_coop - Lunge-a-Rama!

AO: the_coop

When: 05/22/2021

QIC: Titanium


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Honeybear, Broadway, Tex, Titanium


These brave women made it through leg day!  We had a combo exercise for the duration of a song, then a lunge-a-rama for the duration of the next song listening for a phrase which meant you did something “special”.  For the combo, we had our weights at the top of the hill for 20 reps and our mats at the bottom of the hill for the next 20 reps.  Up and down until the song ended.  Then the lunges until you hear the song title sung and then do the exercise every time you hear it.  If it’s confusing, don’t worry, I’ll bring it again to an AO near you!

The Thang:

Warm up with: 20 Jumping Jacks, 15 Squats, 10 Hillbillies, 5 Merkins

LUNGE-A-RAMA20 Reps – Weights20 Reps – Mats
Seven Nation ArmyTricep ExtensionMountain Climbers
More Than You KnowLunge / FroggersTravel
TeethKettlebell SwingsGlute Bridge Lift
Livin’ For the WeekendSide Lunge / BurpeesTravel
Dance MonkeySumo SquatsPlank Jacks
Where Them Girls AtReverse Lunge / Squat PressTravel
One KissBent RowsSit Ups w/ Punch
Ex’s & Oh’sCurtsey Lunge / Out & In JumpsStationary
Like It IsSide Plank / Reach ThroughOverhead Press

Abs with a 1:4 Ratio until you hit 4:16

1 BG Sirtup / 4 Russian Twists

1 Windshield Wiper / 4 Rosalitas

COT: We gain the strength of the temptation we resist – Ralph Waldo Emerson


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