03/09/2022 - the_haven - Roswell’s Rainy Day Picnic Launch

BackBlast:

Today was the launch of or our first Roswell AO and wouldn’t you know,…. It was pouring!!  When I envisioned our first workout at East Roswell Park, I had all sorts of ideas that didn’t have anything to do with picnic tables.  However, since we workout rain or shine and the forecast was so wet, I had to rethink what we could do in the pavillion. Thanks to Tex and Titanium who both gave me ideas regarding how we could use the picnic tables for our workout.  It was great!  This is what we did.

Warmup:

Jumping Jacks in Cadence (10)

Imperial Walkers in Cadence (10)

Cherry Pickers in Cadence (10)

Butt Kickers (15)

Michael Phelps

Explain workout and then move picnic tables, pick a table

 

Next we got down to business with the picnic table workout (45 seconds for each exercise with 15 seconds of rest in between). 

Round 1:

Step Ups – where you step up on the bench one foot at a time, then step back down, alternating the lead leg each time you step up.

Plyometric Push-Ups – lean on the picnic table top, push up and catch some air at the top each time. These get hard, y’all!

Glute Bridge – (How do you even spell “glute”?) In this one you lie on your mat and put your feet on the picnic table seat. Raise and lower your booty. We’ll feel that tomorrow!

Squats– This is where you squat and tap your backside on the picnic table seat each time 

Tricep Dips – Do I need to explain? Ok, if you insist. Hands on bench seat, feet out in front with knees bent, bend and straighten elbows to move your bum up and down and work those triceps.

V-Sit Bicycles – Sit on top of the table, butt close to the edge. Lean back on your hands with elbows bent behind you. Then bicycle your legs out into thin air.

Box Jumps – We did NOT box jump onto the picnic table seats. That just seemed dangerous. We did it on the solid ground, thank you very much!

 Elevated plank row/tricep kickback – Hands on bench for the plank

Gas pumpers – still sitting on the table with your backside near the edge. Hold on tight to the sides of the table and bend your legs. Lift your knees up to your chest and lower over and over and over and over.

Lunges– elevate that back leg on the picnic table seat and lunge. Each leg got its own 45 second session during each round

 

Lt Dans (Dan Taylors from Forrest Gump) – “1 squat, 4 walking lunges. Reps continue with an increasing 1:4 ratio for a given distance. 2 squats, 8 lunges. 3 squats, 12 lunges. Etc. At the end, PAX feel like “”they ain’t got no legs””!”

SECOND ROUND:  Complete all 10 exercises again just as we did in round 1.

Lt Dans again

I had planned on the following Aborama if we had time, but we had so many new ladies to name that we finished with a quick stretch and got our naming on.

Aborama (I put a list of ab exercises in a bowl so that people didn’t have to come up with their own on their first workout) – 15 of each (L/R = 1)

Flutter kicks

Russian Twists

Windshield Wipers

Big Girl Sit-ups

LBC’s

Box Cutters

Dolphins

American Pie Sit-ups 

Ankle Biters

 

We wrapped things up with Nameorama, a brief announcement from our Roswell site Q (Rapid) and our COT.  It was really great to meet these ladies.  They truly worked hard and showed up despite the weather.  So excited about this launch.