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 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


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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