First of all, IT WAS SO GOOD TO SEE SOME OLD FACES BACK OUT FOR NATIONAL NEVER MISS A MONDAY. Thanks to all who came to the MUDRoom to workout and represent us this morning!
Secondly, I wasn’t sure what kind of workout to plan for this morning. I knew that I wanted ladies to be able to get into small groups and reconnect so I chose the “Spokes on a Wheel” workout. It was a little chaotic with 19 of us on the green but I hope each lady felt like they were able to connect with someone today. Here’s how the workout went…
WU: 15 High knees,10 cherry pickers in cadence, 10 imperial walkers in cadence, arm circles forward and back, run to the steps and back (and find a partner to chat with on the way)
That Thang: Spokes on a Wheel workout (done with medium weights)
Begin by counting off 1-6. We all placed are weights in the center of the circle (at the hub of the wheel) and our mat at Spoke F (Sit ups). Then we went to the spoke that corresponded to our number.
For 30 minutes, partners visit the six different “spokes,” doing 10 reps of each movement at a spoke before heading back to the flag for 10x squat & press (this is done in between visits to each spoke).
Spoke 1: Alligator Pushups (L/R =1)
Spoke 2: Monkey Humpers
Spoke 3: Raggedy Anns (L/R=1)
Spoke 4: Tricep dips
Spoke 5: Skaters (L/R=1)
Spoke 6: American Pie Situps
After 30 minutes, we remade our original large circle and had 5 minutes to form a “ring of fire” while we passed around the exercise. During this exercise, we played “ring of fire” by Johnny Cash in the background.
Al gore (hold squat while tree hugging)while pass around 3 burpees
Boat while pass around 3 boat canoe
If we had had more time, we would’ve completed the following.
Forearm Plank while pass around 3 dolphin
Calf raises while pass around 3 jump squats
We concluded with a COT (quote about connection from “Find Your People” by Jennie Allen), annoucements, Nameorama, a picture and Coffia with anyone who could stay.
“The success of every woman should be an inspiration to another. We should raise each other up. Make sure you are very strong, be extremely kind, and above all, be humble.” – Serena Williams.
It was great to be together this morning. Thanks again for coming, ladies!
Better together as women!