A little bit of this, a little bit of that
July 2, 2018
Stair Masters!
July 3, 2018

America The Beautiful

  • When: 07/03/2018
  • Q: Mrs 3
  • Pax: Mrs. 3 (Q), Ratchet, Ketchup, Speed Demon, Juicy Fruit, Double Stuff and Fence!

Seven PAX Strong on a warm, muggy American day.

Mrs. 3 (Q), Ratchet, Ketchup, Speed Demon, Juicy Fruit, Double Stuff and Fence!

Warm-Up (5-7 minutes 5:15 a.m. – 5:22) ***God Bless America” (3:34)

Jumping jacks / Cherry pickers / High knees

The Thang (5:25 – 5:50)

All About That Bass” (3:11)
Squats throughout the song
Jumping Jacks to chorus (all about that bass)

***Star Spangled Banner” (2:21)
Chair sit (possible stop and do calf raises)

***Born In The U.S.A. (4:39)
Imperial Walkers throughout the song (standing like a sit-up hands on head then raise knee to elbow)
Pile (on toes) squats to chorus (born in…)

Run a lap

***American Women (4:22)
Pushups – Diamond
Chorus Wide of your choice push-up (American women…)

***Party in the U.S.A. (3:23)
Plank
Mountain Climbers during chorus (“put my hands up…)

***40 Hour Week (3:23)
Chair sit throughout song
Squat jump on chorus (40 Hour week just to send it on down the line…)

***Billie Jean (4:50)

Inchworm plank across the pavement

***R.O.C.K in the U.S.A (2:56)
Russian Twists throughout the song

Boat – chorus

***American the Beautiful (3:38)
WWII

Reverse crunch when you like

***music is 36 minutes long, includes warm-up but not the runs.

Stretch

I had planned two more laps but there wasn’t time and I wanted to complete the work-outs.

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