Annual Game of Dirty Santa
December 1, 2017
Recycling at it’s Best – Batcave Backblast
December 1, 2017

Advent running has started

  • When: 12/01/2017
  • Q: Steel
  • Pax: Lighthouse, Flying Pig, Megaphone, Baby Cakes, CWR, Rally Cat, War Eagle, Bullseye

Warm-up
1 cherry pickers-20c
2 high knees-20c
3 side to side lunges-10c
4 arm circles

Accumulator
5 push-ups/run hill
5 push-ups, 10 tricep dips/run hill
5 push-ups, 10 tricep dips, 20 plank jacks/run hill
5 push-ups, 10 tricep dips, 20 plank jacks, 30 mountain climbers/run hill
5 push-ups, 10 tricep dips, 20 plank jacks, 30 mt. Climbers, 40 hip bridges/ run hill

Run over to other parking lot

mini HIIT workout
High Intensity-20 sec, Low Intensity-20 sec for 4 rounds
H-Jump squats
L-Squats

H-right side plank
L-left side plank

H-jumping lunges
L-lunges

H-reverse plank with leg lift
L-plank

H-Boat

L-Canoe

H-Bicycles

L-LBCs

Abs
Low plank butt kickers-20c

Announcements:
Holiday lights run-Dec 21st
Kid working out-Dec 16th
Joe Davis Race-Jan 6th

The Skinny:

Today was the start of our Advent Running Calendar so all the girls needed to get .5 miles in.  We started with a few hill runs to make sure we checked that off the list first.  Then we went to a mini HIIT workout. I wanted to keep leg work to a minimum for all of our Kiawah girls.  Apparently I didnt do a great job because girls were modifing everything.  I’ll try not to take that too personally.

But as always, the laughs and stories were flowing which just makes the time fly by.  I love how all the girls bring something special to this group.

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