11/07/2020 - the_coop - Wild Workout plus Prizes

AO: The Coop

When: 11/07/2020

QIC: Sonic Boom

PAX:

Number of Pax: 7

Number of FNGS: 2

Pax Names:

Fireball, Force (FNG), Signs, Queso, Titanium, Tex


BackBlast:

Since Queso challenged us to do abs this month, and today’s challenge was the Baby Shark routine, I pulled out this wild-themed workout for the occasion! Seven tough PAX joined me, including two FNGs, who are launching the new Braselton region next month! Welcome to the tribe, Fireball and Force!!

After a quick warm up, we got down to the hunt –

Circus Ring Relay – take turns doing bear crawl or camel walk around the circle while PAX go thru below routine (go through 2x):

  • Ring leader (gun show) –single arm press w/other arm out for 10 reps then switch
  • Monkey humpers
  • Donkey kicks (alternating)
  • Zebra
  • Narwhals (alternating)
  • Crab cake
  • Crunchy frog
  • Froggers
  • Seal jacks

Run large loop

Duck walk together to small pavilion

3 rounds: 15, 10, 5 reps

  • Love bugs

Duck walk back

Run ½ loop

Body Weight Set 2x through:

  • 20 squats
  • 10 push-ups
  • 20 lunges
  • 15 rows (per arm)
  • 45s plank
  • 30 jumping jacks

Baby Shark Ab Routine 2x through:

  • Song begins: Engage V Sit
  • Baby shark: scissor legs
  • Mama shark: large leg lifts
  • Daddy shark: V-ups
  • Grandma shark: bicycles
  • Grandpa shark: in & outs
  • Let’s go hunt: flutter kicks
  • Run away: mountain climbers
  • Now you’re safe: forehead swipe
  • That’s the end: jazz hands

Stretch/CoT/Name-o-Rama
Proverbs 14:30 “A peaceful heart leads to a healthy body; jealousy is like cancer in the bones.”

Pictures:

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