Frozen Turkeys
November 20, 2017
Rebel Run Pre-Blast
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11’s and Tunnel of Love to start the day!

  • When: 11/17/2017
  • Q: Grasshopper
  • Pax: Doogie, Hershey, Ginko, Avalanche, Finish Line, Siren, Sparkle, Frog, and Money

Always love starting my Friday mornings at Ridge and Shine with wonderful FiA ladies! It was a chilly morning, but we warmed up quickly and kept warm with a great 11’s workout!

Warmup:

15 seal jacks (IC), 15 high knees (IC), 15 sungods (each way) combined with 15 chinooks (each way), and 15 cherry pickers (IC)

Heart rates are up…time for The Thang!

11’s:

2 sets of 2 exercises, doing each combo to total 11, running about 30 yards in between each combo

Skater to Curtsy Lunges (run) paired with Burpees (run)

Mountain Climbers (run) paired with tricep dips (run)

Then we had a little Tunnel of Love fun, as we all held plank side by side and crawled through the plank tunnel one by one!

Mat work:

Supermans with swimming arms: 15 IC

Bicycles: 15 IC

Rope Pulls: 60 seconds

Russian Twists 15 IC

Circle of Trust:  Thank you Money for leading prayer.  Prayer requests sent for our FiA sister Flossie, whose daughter underwent open heart surgery on Tuesday and is doing well! Also prayers lifted up to everyone traveling for the Thanksgiving holiday!

Really enjoyed my first Q and appreciate all of the support and for making it so fun! – Grasshopper

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