03/20/2021 - the_coop - Spring Forward & Around

AO: the_coop

When: 03/20/2021

QIC: Sonic Boom


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Titanium, Queso, Tex, Broadway, Grateful


It was a chilly morning, but these ladies kept me moving and we warmed up quickly in the sunshine! Thank you for being so faithful to join me.

Warm Up – 10 each:

  • Toy Soldiers
  • High knees
  • Smurf Jacks
  • Seal Jacks
  • Soldier Jacks
  • Jumping Jacks (cadence)

The Thang

Beginner BW Workout – 2 Rounds:

Squats – 20 reps

Push-ups – 10 reps

Lunges – 15 reps per leg

Rows – 15 per arm

Plank – 60 seconds

Kraken-style Routine – 2 Rounds: 70 seconds, 55 seconds

  • Chair Pose
  • Carolina Dry Docks
  • Split Squats – R
  • Split Squats – L
  • Zebras
  • Rocket Squats
  • Manmakers or Renegade Rows
  • Star Jacks

Doras – 50 each

  • Single-leg Camel – R
  • Single-leg Camel – L
  • Up/Down Planks

Abs – alternate combos of 3 reps each for 35 seconds w/10-second rest in between

  • Straight-Arm Crunches/Russian Twists
  • Dollies/Ankle Biters
  • Flutter Kicks/In & Outs



It’s a new season amid a new way of life for us all. The Lord says in Isaiah 43:16-18, “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now is springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.” Despite Israel’s idolatry and abandonment of God, still He responded with salvation, blessing, and an opportunity to proclaim His praise. During this Lent season, I am reflecting on how gracious a God we serve, and I am reminded that there is never a bad time to step back, start over, and embrace the healing and renewal we have through the Cross as well as work on my offering of grace, forgiveness, healing, and renewing love to those around me.


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