05/01/2021 - the_coop - Run for the Roses

AO: The Coop

When: 05/01/2021

QIC: Sonic Boom


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, Thriller, Signs, Chief


It was a beautiful day to celebrate the Kentucky Derby with a workout here in GA! Four friends joined me – we had fun horsing around a bit!

Warm Up

  • Gallup in place
  • Skater hops over mat
  • Side to side hops (feet together)
  • Goal post presses
  • Michael Phelps
  • Shoulder rolls

The Thang

Two Minutes to Win It, Any Way You Split It:

 20/10 Tabatas
30/10 TabatasBicep curlsAlternating figure 4 squatJumping JacksBig girl sit-ups
Hammer curlsGoblet squatJump squatsV crunches
Bent rowsDonkey Kick – R (w/opt. extended arm for core)High kneesHeel taps
Reverse fliesDonkey Kick – LSide lungesReverse crunch leg extensions
Seated/kneeling Arnold pressesAlternating step-upsFalse startsUp/down plank
Chest fly/skull crusher comboWall sitSki JacksDollies
 Run for the Roses


I told the ladies I was married in Triple Crown year, so the race day holds a sentimental place in my heart. But the real crown jewel of the day’s CoT ended up being no shortage of horse-y references, and a serenade from Chief of the theme to “Mr. Ed”!  Thanks for making my day, each of you!


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