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.”
