07/18/2020 - the_coop - SpiderMan

AO: The Coop

When: 07/18/2020

QIC: Tex

PAX:

Number of Pax: 4

Number of FNGS: 0

Pax Names:

Tex, Wheels, Signs, Queso


BackBlast:

Just like Spider-Man uses all his limbs to swing through the city and climb up buildings as he fights crime, almost all our moves today were Combo Moves involving arms and legs at the same time.

45 sec on, 15 sec off

Squat with curl

FWD Lunge with hammer curl

Side lunge with lateral raise – left

Side lunge with lateral raise – right

Backward lunge with tricep curl

Run lap

Combo Moves – 45 on, 15 off

Plank with toe touches then mountain climber = 1

Sitting, dumbbell btw legs – leg raise over dumbbell standing on end

Pass weight around head

Pass weight around waist

Pass weight between legs while in squat position – figure 8

50 opposite jacks (arms down when legs out)

Combo Moves – 45 on, 15 off

Sumo squat – right heel up – upright row (elbows up)

Sumo squat – left heel up – up right row (elbows up)

Hold weight at chest – squat – tap left back, tap right back, jump

Oblique – knee lift to side, meet elbow with weight lifted -right

Oblique – knee lift to side, meet elbow with weight lifted -left

50 LBCs

Combo Moves – 45 on, 15 off

Hi-Lo punches – pulse squats – right

Hi-Lo punches – pulse squats – right

TKD twist – right

TKD twist – left

Bob bob – cross – left right alternating

50 seal jacks – arms to side and arms to front

Combo Moves – 45 on, 15 off

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 side

5 burpees

Cool Down & stretch

I love the movie “Into The Spider-verse” because Miles Morales (Spider-man) is a young scared teenager who is brave and does the right thing in spite of his fear. His character inspired my son when he was fearful and it inspires me to see young people being brave even when they are afraid.

Philippians 4:6 – Don’t fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God’s wholeness, everything coming together for good, will come and settle you down. It’s wonderful what happens when Christ displaces worry at the center of your life.

Joshua 1:9 – Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

Pictures:

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