Muscle up, buttercup
February 25, 2017
Summit Pre blast- Another Monday…..
February 25, 2017

A little Saturday morning hodge podge

  • When: 02/25/2017
  • Q: Whip
  • Pax: Sunshine, Zookeeper, Snarky, Dane, Blender, Honeydew, Closer, Fro, Socket, Hoot, Lotus (Ashley)

This morning was a mix of a little bit of everything but I’m pretty tired and hope everyone else is too.  Soooo happy that Lotus (Ashley) could join us!

Here’s the skinny:

Warm Up:  1 lap around field then 20 in cadence of the following:  storm troopers, cotton pickers.  Everyone did arm circles while I set up the next exercise.

Main Event:

  1. Stations:  45 seconds of exercise, 15 seconds to change stations, 2 full cycles of all stations to include burpees, overhead claps, backward stepping lunges, push ups, jump squats, triceps dips
  2. Education Hill:  run up the hill and do 10 squats at top, run down the hill and do 18 calf raises, repeated with increasing #s of squats and decreasing #s of calf raises until you get to 18 squats and 10 calf raises (running up and down the hill each time)
  3. AMRAP (As Many Reps As Possible) x 10 minutes:  Raggedy Annes x 10 —– Bear Crawl or Duck Walk Between—-Forward Stepping Lunges
  4. Time Killer:  2 laps of each of the following:  high knee skips, grapevines, sprints
  5. Abs to End it:  everyone planked up in a circle and took turns going into the center for 10 Russian Twists.  Can’t drop the plank until everyone has finished their time in the middle!

COT:

Prayers for the following:

  1. Lotus’ mother starting Chemo for Cancer
  2. Honeydew’s friend passed away, leaving a 3 year old son and husband
  3. Sunshine–confidential but prayers for their family
  4. Blender:  prayers for everyone during this flu season.

I hope everyone enjoyed this amazing Spring day (wait, it’s February…)

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