Brunch backblast
June 29, 2016
Ring Run BB – Runner’s Workout
June 29, 2016

Corner Madness

  • When: 06/29/2016
  • Q: Shake N Bake
  • Pax: Lassie, Steeler, Baller, Shutterbug, Emmy, Picasso, Songbird, Shake N Bake

WARM UP:

25 JJ IC

25 Butt Kickers IC

25 High Knees IC

 

THE THANG:

Four corners: Pair up and go to any corner. First round was 20 of each exercise at each corner. Then, 15 on the second, 10 on the third, and 5 on the last round. After exercises are completed at each corner, bear crawl to the center and sprint to the next corner in a clockwise direction. (HOPE this makes sense!!)

Corner #1: bicep curls, upright row, plank jacks *5-8 lb weights

Corner #2: squat with kick, alternating or jumping lunges, skaters

Corner #3: flutter kicks, low country crab, knee tuck jumps

Corner #4: shoulder press, overhead tricep extension, mountain climbers *5-8 lb weights

Since this was OYO pace, ladies ran laps until all ladies were finished. Most ladies did 2-3 laps.

Mosey to tennis court wall.

Tabata: 20 seconds on, 10 seconds off. 8 rounds. 4 mins per round x 2 exercises = 8 mins.

1st exercise: Donkey Kicks

2nd exercise: Broad Jumps

ABS:

Balls to the wall hold: 30 seconds

ABC Abs

COT:

Devotion 2 Timothy 2:23. Prayer requests and prayer. Count off last because I forgot! ☺️

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