10/04/2023 - amazon - Park Tour

AO: Amazon

When: 10/04/2023

QIC: Ghost Rider


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Dottie, Kit, Ghost Rider, Hammer, Sentinel, Rapid


**Warm-up (5 minutes):**

  1. **Jog in Place** (1 minute): Start with a light jog in place to increase your heart rate gradually.
  2. **Arm Circles** (1 minute): Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles.
  3. **Bodyweight Squats** (1 minute): Stand with your feet shoulder-width apart, and perform bodyweight squats to warm up your legs and lower body.
  4. **Jumping Jacks** (1 minute): Perform jumping jacks to continue warming up and engage your entire body.
  5. **High Knees** (1 minute): Jog in place while bringing your knees as high as possible with each step. This will engage your core and increase your heart rate.

**Round 1: Cardio Blast: Ran to the small playground parking lot**

  1. **Sprint Intervals (2 minutes)**: Sprint for 30 seconds, then walk or jog for 30 seconds. Repeat for 2 minutes.
  2. **Mountain Climbers (2 minutes)**: Get into a plank position and alternate bringing your knees to your chest as quickly as possible for 2 minutes.
  3. **Jump Squats (2 minutes)**: Perform squat jumps, exploding upward with each squat. Take it at your own pace.
  4. **Up/Downs (2 minutes)**: Perform burpees with proper form. This exercise is a full-body workout.

**Round 2: Strength Training: Ran to the top of the hill and grabbed a coupon**

  1. **Ground to Overhead (2 minutes)**: With your coupon in hand, starting from ground, squat to pick up to over head.
  2. **Curls holding Lunge (2 minutes)**: Holding a lunge position, curls with the coupon with both hands. Switch lunges half-way.
  3. **Plank (2 minutes)**: Hold a plank position, focusing on engaging your core and maintaining good form.
  4. **Tricep Extension holding Lunge (2 minutes)**: Holding a lunge position, tricep extensions holding the coupon with both hands. Switch lunges half-way.

**Round 3: Core and Agility: Ran back to the parking lot and cranked this out. **

  1. **Russian Twists (2 minutes)**: Sit on the ground, lean back slightly, and twist your torso to touch the ground on each side.
  2. ** Standing Knee to Elbow Crunch (2 minutes)**: Stand with your feet hip-width apart, and bring your right knee up to touch your left elbow. Alternate sides for 2 minutes.
  3. **Bicycle Crunches (2 minutes)**: Lie on your back and perform bicycle crunches to target your obliques.
  4. ** Woodchoppers (2 minutes)**: Hold a weight or a heavy object with both hands and stand with your feet shoulder-width apart. Start with the weight over your right shoulder, then twist your torso and bring the weight down diagonally to your left knee. Repeat for 1 minute on each side.

COT: Proverbs 3:5-6 – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. 1 Corinthians 16:13-14 – Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.


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