06/01/2022 - rosewater - Some muscle burnouts and a Conveyor Belt!

AO: Rosewater

When: 06/01/2022

QIC: Songbird


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, Legally Blonde, DIY, K-Pop, Songbird


It started out as a nice cool morning, feeling fresh and invigorating!

We stretched from head to toe, focusing on each body part from top to bottom.

Then we did some Warm ups together:

20 Punches (L/R)

20 Heismans (L/R)

10 jumping jacks in cadence

Run/walk around the circle and some of the parking spots

We then started the Thang with a Cardio Blast:

20 Hi knees

20 butt kicks

10 quick feet (L/R)

10 Skiers (L/R)

10 mountain climbers

We then went into an Arm-ageddon (arm series), making sure NOT TO PUT OUR ARMS DOWN!!!!

20 arm circles forward

20 arm circles backward

20 outstretched arm pulses up

20 outstretched arm pulses down

20 front seal claps

20 back seal claps

20 overhead claps

20 helicopters

Next was Around  the World (leg series).

10 right forward lunges

10 right side lunges

10 squats

10 reverse Right lunges

10 reverse left lunges

10 jump squats

10 left side lunges

10 left forward lunges

After that was Ab ABCs! Laying on our mats and keeping our legs together and straight, we wrote capital letters in the air, from A to Z! (Modications some made were lower case or cursive😉) Nobody was judging our penmanship, so it was all honor system and you-do-you regarding the quality of our letters!!

Once that was done we transitioned to another section of the parking lot to do a Conveyor belt routine, using a row of parking spaces. We each took a space marked with an exercise post-it, and did that exercise for 45 sec on, 15 sec off, and then moved down the line, taking a turn with each exercise (leg-heavy on these):

Monkey humpers

Pendulum squats

Imperial walkers

Boy bands

Curtsy lunges

Raggedy Anns

Figure 4 squats


We then went back to our mats and finished up the time with one round of Ab-o-Rama, each choosing an ab exercise, doing 10 of each.

Finally we stretched again, but this time from toe to head (bottom to top) 🙂 And I must say by the end, the air was already so much warmer and more stagnant, so I was dripping buckets of sweat after the beatdown!!!

Lastly I shared my COT, the verse that stuck out to me last night:

Psalm 32:8

    [8] I will instruct you and teach you in the way you should go;

        I will counsel you with my eye upon you.

We don’t have to worry about figuring out ourselves all the answers and exact right thing to do all the time, we have a God who loves and teaches us (patiently!), and WILL guide us with His LOVING, caring eye on us, watching out for us!! May that be a comfort to us and bring us peace no matter what we face!


Leave a Reply