01/29/2022 - the_coop - Snow Tour of The Coop Work Out

BackBlast:

It was cold, but not TOO cold for a lovely tour of The Coop in the Snow. If you weren’t there, you really missed out…the scenery was beautiful, the company was delightful, the little animal foot prints in the snow were adorable, and the burpees kept us just as warm as we needed to be! Here’s what we did…

Start on the path to the Grassy Knoll (watch out for that patch of us – an opportunity to do “skaters” instead of running!)

Warm Up – High Knees, Arm Circles, Other Direction, Windmills in cadence to 10, jumping jacks

Leave Mats & Weights here –

Head to The Stone Circle – Choose a slice of the pie and do the exercise on the cone there, rotate after each exercise: (30 second intervals)

1. squats
2. RT lunge
3. LFT lunge
4. Jump squats
5. Skaters
6. Hop Scotch

Run half a Lap of the Play Ground (watch out for icy side walks!)

Sit n Stands on the benches (30 seconds)

Finish the lap and run to the Pavilion – pick a picnic table and do the following for 30 seconds:

1. step ups – RT lead
2. step ups – LFT lead
3. incline push ups
4. tricep dips

Back to mats on the path to The Grassy Knoll – 30 second intervals

1. Russian twist
2. Turkish Get Up – Laying on back, hold weight up, use only one arm and your legs to “get up” to a standing position – alternate arms
3. Bicep curls
4. Tricep extensions
5. Flys (while lying down)
6. LBCs

Run path to small pavilion – When you pass a drawing on the ground – do a burpee! (spoiler alert…there are a lot of drawings along that path!)

Small Pavilion – 30 second intervals

1. sit on end of table – gas pumpers
2. sit on end of table – bicycles
3. RT knee pump
4. LFT knee pump

Run to that little building on the other side of The Grassy Knoll – do burpee at drawing on path

1. wall sit – 30 seconds
2. Irish Dancing – 30 seconds

run to the other small pavilion – do burpee at drawing on path

1. plank hold- 30 seconds

run back mats – do burpee at drawing on path – 30 second intervals

1. Big Girl Sit Ups
2. roll ups – hold a weight, lie on back with legs in air, swing legs down and stand up without using hands.
3. Hammer curls
4. Upright rows
5. Reverse Flys (standing up)
6. Unicycles (both legs do the motion at the same time)

STRETCH!

We finished just as the wind was kicking up and we were never TOO cold! It was great!

COT – quotes about traveling around (like we did at The Coop today)

“If we were meant to stay in one place, we’d have roots instead of feet, he said.” – Rachel Wolchin

“Little by little, one travels far.” – J.R.R. Tolkein

“It doesn’t matter where you are going, it’s who you have beside you.” – anonymous