10/18/2023 - rosewater - Pumpkin Spice

AO: Rosewater

When: 10/18/2023



Number of Pax: 7

Number of FNGS: 0

Pax Names:

DIY, Songbird, Trooper, Legally Blonde, U Haul, Tex, Green Thumb


We spelled P-U-M-K-I-N with our exercises and finished each round with a spicy burst 🙂


Warm Up

Job 2 Laps

Inch Worm to Plank, Foot comes to same hand, Raise and rotate same hand to stretch. Alt sides. Do 2X

Stretch as Needed


That Thang

Tabata 1 Min Work/ 30 Seconds Rest


Under the Rope 

Mat Taps

Prayer Squat

Kiss the Baby

Indian Style LBCs

Narwhals (one leg glute bridge)

Spice: 10 Squat Thrust (Burpee with no Push Up)


Tabata 1 Min Work/ 30 Seconds Rest



Mountain Climbers

Pretzel Stick


Incline Row

Narrow Squat

Spice: 10 Squat with OH Press


COT: Thoughts on rest: Rest is not synonymous with sleep. Rest is not only the absence of “work” but it is the presence of peace. Peace is found in Christ. We work FROM rest, not FOR rest. 

Matthew 11:28-29  Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me; for I am gentle and lowly in heart, and you will find rest for your souls.


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