Cougar Town pre-blast 8/14
August 13, 2017
Foxtrot BB: Muggy Morning
August 13, 2017

Chalk it Up!

  • When: 08/13/2017
  • Q: Mai Tai and Rasta Boss
  • Pax: Alcatraz, Doc Solo, Bonzai, Coco Itza, Rogue River, TBD, Lafayette, FNG: Joana

Warm up:

run down to the water, 20 jumping jacks and 20 squats.  Run back up to the pagoda.

Part 1: 12 minute timed workout with 6 stations, 12 reps at each station.  after each station, run to the middle to add a tally under your name, and do 6 push ups.

station 1: jump squats

station 2: bus drivers

station 3: supermans

station 4: dips

station 5: bicep curl

station 6: mt. climbers

After 12 minutes, each of us ranged from 12-17 tallies.  The least tallies had to do 17 burpees, the most tallies had to do 12 burpees, and so on.

Part 2: 10 minute timed workout with 5 stations, 10 reps at each station.  after each station, run to the middle to do 5 plyo lunges.

station 1: hammer curl

station 2: back lunges

station 3: shoulder press

station 4: flutter kicks

station 5: tricep kickbacks

Part 3: Ab work in a circle and each FIA chooses an ab exercise.

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