
07/22/2019 - jimmy_dean - Make It Count Monday! – 7/22/19
AO: jimmy_dean
When: 07/22/2019
QIC: Sonic Boom
PAX:
Number of Pax: 4
Number of FNGS: 2
Pax Names:
Titanium, Queso, 2 FNGs
BackBlast:
This morning looked as if it would just be me and Titanium, but then Queso showed up, AND two FNGs, who are new to the area and super pumped to work out with us! We made it count on this Monday with three rounds of high intensity moves, but with decreasing duration:
Warm-up:
Slow high knees
Butt kickers
Hip openers
Fast high knees
Scissor jax
Walk-outs
Round One: 60s each
Squat with overhead press
Push-ups
Wall sit
Alternating side lunges
Inverted row (using table) or alternating bent rows
Weighted sit-ups
Mountain climbers
Run one lap
Round Two: 45s each
Tricep dips/overhead extensions
Plank-tucks
Calf raises
Weighted donkey kicks: L
Weighted donkey kicks: R
In & outs
Scissor kicks (Dollies)
Alternating single-leg glute bridge
Weighted dead bug
Chest flies
L/R Lunge followed by squat, L/R Lunge x 2 followed by 2 squats, etc. – up to 4 squats at end
Round Three: 30s each
Seated shoulder press
Monkey Humpers
Bicep curls
Hammer curls
Side hip raises (hydrants) – L
Side hip raises (hydrants) – R
Renegade Rows
Plank jacks
Curtsy lunges
Deadlifts
40s Plank
Stretch!
CoT was a reminder from Proverbs 22:1 – “A good name is more desirable than great riches; to be esteemed is better than silver or gold.” I learned over the weekend that this verse was a guiding principle for the late Truett Cathy and he had it posted on the walls at the corporate office at Chick-fil-A. I also picked this verse because a book I am reading suggested reading a book of Proverbs each day, according to the day of the month.
We named our two new gals Drama Queen and Sporty Spice, and we are so excited to welcome them to the Jimmy Dean AO! They are super fit and strong & we hope to seem them more around FiA Alpha really soon.