06/12/2021 - the_coop - Random Workout

AO: the_coop

When: 06/12/2021

QIC: Tex


Number of Pax: 8

Number of FNGS: 2

Pax Names:

Tex, Broadway, U-Haul, Lilac (FNG), Sunny, Songbird, Buzz, Swirls (FNG)


We showed up strong at The Coop today – 8 PAX including 2 FNGs…both with TRIPLE RESPECT!!

After a week of playing games…Saturday was a leisurely stroll (not!) through some random exercises.

After warming up, we jumped right in with Elevens...(10 of first exercise then 1 of the next, 9 & 2, etc.)

Squats & Presses

Jumping jacks & Front raises

next up – Ring of Fire – abs

All PAX hold a position while each PAX does 1 rep of one exercise around the circle

Hold Crunch, do 1 Big Girl Sit up

Hold Plank , do 1  Push Up

Hold Side plank – do 1 Right Hip Dip

Hold Side plank – do 1 Left Hip Dip

Next Up – Jedi Jacks (45 seconds on, 15 seconds rest)

Regular jacks

Seal Jacks – arms together apart, feet normal

Soldier Jacks – legs front to back, arms same

Star Jacks – jump and make X with arms leg

Plank Jacks

(There were low impact modifications available!)

Next up – MORE Elevens…

Calf raises & dead lifts

Lunges & biceps curls

We did two more rounds of Ring of Fire Abs 

Hold crunch, do Big Girl Sit Ups

Hold Crunch, do American Pie Sit up (legs straight, sit up and touch toes)

Then we did regular jumping jacks for a random amount of time (til Q says stop!) before taking it too a cool down and stretch.

COT included 3 random quotes:

“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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