AMRAP Dora
June 30, 2018
Fake it until you make it
July 1, 2018

7/4/1776

  • When: 06/30/2018
  • Q: Fullback
  • Pax: Chisel, Magic 8 Ball, Tinker, MaryLou and Beam (respect), Van Gogh(respect), Jingle

Thank you to the 6 ladies who joined me on this hot morning as I led my second workout of the week . Yes also my second ever! I think I am getting a hang of this thing. I hope you all enjoyed the workout and felt like it was worth getting out of your air conditioned house to spend an hour with me and your fellow FiAs.  A few days early but I searched and found some ideas to celebrate the upcoming July 4th holiday.  So here is what we did!!

 

Warm up

  • 20 Jumping Jacks  ( alternating between seal and regular) IC
  • 20 High Knees IC
  • 20 Butt Kickers IC
  • 5 Inchworms ( down for 4, hold plank for 4, up for 4)

Jog down to the picnic tables at the bottom of the  hill and grab a rock.

The Thang

July 4th – 7 exercises each for 30 seconds with a 7 second rest in between. Then run up the hill and down the trail back to our starting location. Repeat for 4 times.

  • merkins
  • Step ups on bench
  • tricep dips
  • burpees
  • Rock your body  ( bicep curl, chest press, shoulder press)
  • Bicycle Crunches
  • 2 lunge jumps followed by a squat hold

So 2 rounds we actually celebrated June 4th – because I skipped the bicycle crunches. Ooops! Put rock back and run back up hill and grab another rock over by the senior center.

1776 – repeat 4 times – alternating between exercises each round  when indicated

  • 1 minute wall sit with rock on lap / 1 minute plank
  • 7 American hammers with rock  / American hammer straight arm holding rock. Touch rock on left then straight out in front (hold) then touch rock on right  and back to center. ( thats 1)
  • 7 merkins – 1) Shoulder tap pushups    2) Spiderman pushups 3)walking plank (or as I call them Up up down down pushups or alternating pushup plank)    4)  pushup and rotation
  • 6 fireworks – Jump squat followed by a Star Jump ( thats 1)

Time is up!

We talked about my experience at the new Friday 3pm AO at the Women’s Healing Transitions Center.  If you are able to go, just let me know and we can maybe carpool over.

Have a great week and Happy July 4th!

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply