07/01/2020 - jimmy_dean - Welcome to July

AO: jimmy_dean

When: 07/01/2020

QIC: Sonic Boom


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Sonic Boom, Titanium, Flip Flop


We’re half-way through this crazy year! I was inspired by Queso’s awesome Coop workout the prior Saturday, so I pulled out and modified a weighted carry routine from last year. These ladies met July head-on & proved they’re beefcakes with the beatdown below:

Warm up w/40s each of walking hip opener stretch, arm circles, alternating lateral lunges, heel to toe rock, alternating straight leg kick w/shuffle, chair pose, plank jacks, lateral skater hops, good mornings, high knees w/fake jump rope

2 Rounds of 1 minute at each station – pick one and go:

  • split lunge, R leg forward, w/alternating overhead press

  • split lunge, L leg forward, w/L-flies

  • 8 x 8: mt. climbers & hammer curls

  • quick jacks w/weight at shoulders

  • single-leg row – L arm

  • single-leg row – R arm

  • 8 x 8: triceps push-ups & deadlifts

  • alternating forward lunge w/rotation

We rounded it out with some mat work of 2 rounds of 1 minute each: alternating chops, side plank w/leg raises, around-the-world crunch w/weight, reverse crunch.

Wrapped up with stretching!

CoT: Exodus 33:14 reminded us of God’s promise, “And He said, ‘My presence will go with you, and I will give you rest.'” We prayed for quick healing for Queso’s sprained ankle!


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