The Goose
September 18, 2018
AirRaid BB – When the Q trips…
September 18, 2018

3 Stations

  • When: 09/12/2018
  • Q: Double Duty
  • Pax: Jack, Sunrise, Taz, Saturn, Java, Old School, Paws, Allegro, Titanium, Travel Girl, Trifecta, Red Card, Zinnia, Wilson, Nurse Ratchet, Wings, Scout, Queen Bee, Silhouette, Holy Toledo, Nomad, Brady Bunch, Islander, Double Shot.

Warm up of slow high knees, butt kickers, side lunges, hamstring kicks, and arm circles.

The Thang:

3 Stations/3 Groups, 1 group at each station for 8 minute circuits:
Station 1: 20 reps each-lunge with overhead press, bicep curls while holding squat, lateral arm raise with dumbells, “kettle bell” squat thrusts, Run length of parking lot. Repeat for 8 minutes.
Station 2: 10 each or 10 on each side-All on curb-Tricep dips, split lunge, decline push ups, side sumo squats. Repeat for 8 minutes.
Station 3: Indian Run 1 lap (or jog/walk small lap), Jumping Jacks 30x, Burpees 10x, standing heel raises 20x. Repeat for 8 minutes.

Together as group:
Core:
Bear crawl position donkey kicks 10x each leg
Plank hip dips 10x each side
Crunches 30x
Bridges 20x
Hold plank 30 seconds

COT

Thank you ladies for showing up! Great job everyone!

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