09/19/2020 - the_coop - Rock Around the Clock

AO: The Coop

When: 09/19/2020

QIC: Queso

PAX:

Number of Pax: 4

Number of FNGS: 0

Pax Names:

Signs, Titanium, Tex, Queso


BackBlast:

This was a repeat from about a year ago, but tweaked…..so basically new….who remembers anyway?! Oh…Titanium did! lol 🙂

Warm up: we walked around clock, stopping at each cone to stretch and to learn the exercise.

The Thang:

We performed the # of reps in each song for duration of song as we made our way around the “clock” (12 cones set up like a clock). As we made our way around the clock, we stopped at each numbered cone and knocked out the exercise listed. When each song was over, “Rock Around the Clock” came on which cued us to get to the middle to do some ab work. 

Take a look at all the fun songs we used & which exercise was at each cone:

Cone Song Time Exercise at each cone
1 Another One bites the dust 3:34 Burpees
Rock Around the Clock 2:08 5 Bourbons (sit up w/ leg lift twist)

10 LBC

2 Two Tickets to Paradise 3:53 Squat Jump w/narrow squat
Rock Around the Clock 2:08 Reverse crunch, leg drop

 5 scissor kicks

3 Three Little Birds 3:00 Squat Curl Press Tricep
Rock Around the Clock 2:08 5 gas pumpers

10 bicycles

4 Four-ever Young 4:00 Pendulum Squats
Rock Around the Clock 2:08 5 macarena plank

10 bird dog

5 Mambo #5 3:40 Around the World Lunges
Rock Around the Clock 2:08 5 donkey kicks L/R

10 plank shoulder taps

6 Sixteen Candles 2:45 Mountain Climbers
Rock Around the Clock 2:08 5 Parker Peter

10 Plank Jacks

7 7 5:10 Jumping jacks
Rock Around the Clock 2:08 5 Side dips L/R

10 LBC

8 Eight Days a Week 2:48 Speed Skaters
Rock Around the Clock 2:08 5 up/down plank

10 Imperial Walkers

9 9 to 5 3:00 Monkey Humpers
Rock Around the Clock 2:08 5 box cutters

10 flutter kicks

10 Ten Thousand Words 5:36 Drops (opposite knee, knee, foot, foot, squat)
Rock Around the Clock 2:08 5 boat canoe

10 ankle biters

11 Shift work 4:30 Single Leg Calf raises
Rock Around the Clock 2:08 5 Helicopter

10 Raised leg toe touches

12 1,2 Step 3:18 High Knees

Signs kept us entertained the whole time (aka distracted from the burn!) with great conversation. Although we just had 4 PAX this morning, sometimes it’s nice because we get to chat and get to know each other more.

Great workout & a great start to the weekend!

Pictures:

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