05/01/2021 - the_coop - Run for the Roses
AO: the_coop
When: 05/01/2021
QIC: Sonic Boom
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Tex, Thriller, Signs, Chief
BackBlast:
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 Tabatas | Bicep curls | Alternating figure 4 squat | Jumping Jacks | Big girl sit-ups |
| Hammer curls | Goblet squat | Jump squats | V crunches | |
| Bent rows | Donkey Kick – R (w/opt. extended arm for core) | High knees | Heel taps | |
| Reverse flies | Donkey Kick – L | Side lunges | Reverse crunch leg extensions | |
| Seated/kneeling Arnold presses | Alternating step-ups | False starts | Up/down plank | |
| Chest fly/skull crusher combo | Wall sit | Ski Jacks | Dollies | |
| Run for the Roses | ||||
Stretch/CoT
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!
