10/17/2020 - the_coop - Random Exercises Workout

AO: the_coop

When: 10/17/2020

QIC: Tex


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Tex, Titanium, Queso


It was a cold day at The Coop, my fingers took the longest to warm up – somewhere around the 5th set of Elevens.


After a warm up (that didn’t help a whole lot), we did “elevens” (see Lexicon) of these pairs of exercises:


Squats & Presses

Lunges & biceps curls

Mtn climbers & bent over rows


We paused here for a Ring of Fire Abs (see below)…then more Elevens:


Jumping jacks & Front raises

Calf raises & dead lifts <- (here is where I finally warmed up)

Butt kickers & tricep kick backs

(note to self – counting “elevens” is hard! All PAX brains are required to stay on track!)


Ring of Fire again!

V up hold – Big Girl Sit ups around the circle

Plank hold – Push Ups around the circle

Side plank hold – Right Hip Dips around the circle

Side plank hold – Left Hip Dips around the circle

Repeat each exercise x 3


Then we did a Jedi Jacks routine – 45 seconds of each, 15 seconds rest in between:

Regular jacks

Seal Jacks

Soldier Jacks

Star Jacks

Plank Jacks


We had a few minutes left, so we did 3 Burpees for good measure.


In keeping with the theme, I shared some random quotes for the COT:

“The same boiling water that softens the potato hardens the egg. It’s about what you’re made of, not the circumstances.”

“Don’t base your decisions on the advice of those who don’t have to deal with the results.”

“My only competition is the person I was yesterday.”


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