Windy weight Weds
October 10, 2018
Pyramid Arms and Abs
October 10, 2018

Exercising the bodies and minds

  • When: 10/10/2018
  • Q: Excel 0.0
  • Pax: Pixel, FNG Hannah-Hammer, Patagonia, FNG Katie-Model T, BB, Bank you Ma'am, One More, Brony, Squints, Valentino, Triple Falls, Regroup, Jambo, Grand Slam, Unbreakable

Wow! 15 Pax (including 2 FNG’s) joined me on this rainy morning. One More made it so no burpees for her…but I threw some in the warm up for fun. It was close quarters but we still got it all done and were able to stay out of the rain.

Warm Up
Regroups famous warm up to the song ‘TubThumping’ Burpees (it ends up being more than I care to do) on the chorus and during the verses we did a mix of Michael Phelps, Jumping Jacks, Butt Kickers, Jog in Place and Arm Circles.

The Thang
I made us do math. Sorry not sorry. I was told once upon a time that keeping count while working out is a good way to exercise your mind. Sounds good to me.
Squat/Jumping Jack Ladder
50 Squats/ 10 Jumping Jacks
40/20
30/30
20/40
10/50
That is 150 squats and jumping jacks if you want to know/ 🙂

Push Up/Dip Ladder – I asked everyone to try and not go to your knees. I might be regretting that decision as I type this. Ouch!
25 Push Ups/5 Dips
20/10
15/15
10/20
5/25

Next Up 3 minuets of calf raises
1 min toes forward
1 min toes out
1 min toes in

Inner thigh time with 3 rounds of the following
The goal is not to break the sumo squat position unless the move calls for it.
Sumo Squat toe taps – 10 each side
Sumo Squat heel ups – 10 each side
Sumo Squat kicks – 10 each side
Sumo Squat up and down – 15

We didn’t quite have enough time for Sally abs so it was baby shark abs again.

Great job by all!

Prayers/Praises
One More – Prayers as family travels to NY
Pixel – Prayers for travel to Michigan this weekend and for not injury/pain as she continues to train for her 50 miler

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