04/17/2021 - the_coop - Spider-man Workout

AO: The Coop

When: 04/17/2021

QIC: Tex

PAX:

Number of Pax: 7

Number of FNGS: 2

Pax Names:

Tex, Signs, Queso, Cheer (FNG), Spike (FNG), Grateful, Titanium


BackBlast:

When I arrived for the workout, low and behold, there was another group of women working out in OUR SPOT!! It turned okay…they were finishing up as we were arriving. Whew!

Today’s workout was another re-run. We listed to the soundtrack of Spider-man: Into the Spiderverse – a very excellent animated movie that I HIGHLY recommend. It’s all about getting brave and is one of my (very anxious) son’s favorite movies. Soundtrack includes songs like “What’s Up, Danger?” and “Invincible”. But more to the point…our workout involved exercises that were all combination moves – arms and legs going at the same time – just like Spider-man (see image associated with this backblast).

We started with a warm up and quickly jumped into several sets of  Combo Moves – 45 seconds on and 15 seconds off

Set 1:

Squat with curl

Forward Lunge with hammer curl – alternating legs

Side lunge with lateral raise – left

Side lunge with lateral raise – right

Backward lunge with tricep curl -alternating legs

We took a “break” by running a lap around the playground.

Set 2:

Plank, tap right foot out, tap left foot out, do one mountain climber and repeat

Sitting, dumbbell btw legs standing on end – raise both legs over dumbbell and tap on each side over and over

Pass weight around head

Pass weight around waist

Pass weight between legs while in squat position – figure 8

Then we took another “break” and ran another lap around the playground.

Set 3: (I just realized right now that I totally skipped a set in the workout today. Oh well, we’ll catch it next time I re-run this workout)

Hi-Lo punches – pulse squats – right

Hi-Lo punches – pulse squats – left

Turbo Kickboxing “twist” – right leg step & punch, twist at waist with left hand punch, right punch again, pull back with knee up. Repeat

Turbo Kickboxing “twist” – left

Bob, bob, cross punch – alternating sides

Here’s another “break” running around the playground!

Set 4:

Kettlebell swing

Bird Dogs – alternating

Right Leg lift with right arm and weight extended

Left leg lift with left arm and weight extended

Skaters – pause and row – alternate sides

Last lap around the playground. 

We polished off the workout with the following:

5 burpees

Seal jacks – counted in cadence to 25

25 LBCs

We cooled down and stretched.

COT: In the Spider-man: Into the Spiderverse movie, Miles Morales (Spider-man) says, “How am I supposed to save the whole world?” Peter Parker (Spider-man) says, “You can’t think about saving the world. You have to think about saving one person.” No matter what YOU are trying to save (your health, your family, your money, etc.), start with a small step – one workout, one burpee, one lap, one relationship, one dollar – and that is the beginning of saving the metaphorical (and sometimes literal) “whole world.”

We named our two very fun new girls (FNGs) and closed out with Name-o-Rama!

Pictures:

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