01/30/2024 - the_haven - Mosey
AO: The Haven
When: 01/30/2024
QIC: Queso
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Miyagi, Titanium, Boxer, Queso
BackBlast:
Warm-up:
Michael phelps
Knee raises
Butt kickers
Runners lunge
Groin stretch
Tabata: 45 seconds for each exercise / 15 second rest
Mats | Stairs | Green | Curb | Weights by mat |
burpees | up/down stairs | Run there/back | Incline push ups | Curl press |
LBC | Lunge pulses – L | Inch worm | Squat planks | Tricep extension |
surrenders | Step ups w/knee raise – L | Side shuffle there/back | Decline shoulder taps | Around the world lateral raises |
American pie situps | Calf raises | Boy bands | Incline plank jacks | Deadlifts |
Russian twist | up/down stairs | Jumping jacks | Fast feet | Side bends |
Ankle biters | Lunge pulses – R | Jump rope | Mountain climbers | choppers |
bicycle | Step ups w/knee raise – R | Imperial walkers | Side squat push offs | Donkey kicks |
Dying cockroach | Calf raises | Frankenstein walk | Plank walk | Upright rows |
Cool down:
Michael phelps
Knee raises
Butt kickers
Runners lunge
Groin stretch
COT:
Begin with the end in mind: January is ending, February starts this week.
What do you want to be true at the end of February when you look back over that month?
Set your sights on that whether it be who you want to be, what you want to do, a goal, an action, a behavior, etc and make it happen throughout the whole month of February so that when you look back, you not only feel accomplished, but you are proud of who you are and/or what you did throughout that last month.