Strength Circuit +Cardio Tababta
July 7, 2018
Sandbag Sweat Session
July 8, 2018

Gotta Have a #RainyDayPlan

  • When: 07/07/2018
  • Q: Stitches, Treble
  • Pax: 23 Pax: Sisqo, Paycheck, Marvel, Hitchhiker, Joker, Stitches, Treble, Cool Runnings, Ex Con, Creole, Ragnar, Sox, Dr. Lightning, Thumper, Sporty Spice, Piece of Cake, Click, Glowworm, Swag ... FNGs: Melissa = Marry Anne, Meredith = Finish Line, Grace = Keys, Jennie = Jennie from the Block

Rain didn’t keep 23 brave and hearty souls from donning their workout clothes and big smiles for a sweaty workout at Briar Chapel featuring awesome music by D.J. Treble!

 

Warmup

We started with a workout inspired by FireRescueFitness.com that focuses on a 360-degree range of motion, flexibility, balance, and core strengthening. We did a 20-count of each of the following, followed by a big lap around the park.

1-Front chop/squat with a kettle bell swing

2-Standing knee hug + lunge

3-Spiderman

4-Windshield wipers

5-YTWL shoulder pulses/stretches

 

“Rainy Day” Workout

This rainy day called for a “Rainy Day Plan.” We did three rounds. First round was 1-minute work, 10 seconds rest. Second round was 30 seconds work, 10 seconds rest. Last “lighting round” was 15 seconds on each exercise with no rest in between.

 

R-Reverse fly

A -Abs (pick your favorite crunch)

I- Incline pushups

N-Narrow squats

Y-YTWL shoulder pulses/stretches

 

D-Donkey kicks

A-Alternating Superman

Y-Yoga pose, Warrior I

 

P-Planks

L-Lunges

A-Abs

N-Nose-dive pushups

 

By the Numbers

Then we played “By the Numbers.” We picked up multiplication cards (remember third grade, y’all?) or rolled dice to determine how many reps of which exercises. Exercises corresponded to the following numbers:

1-Pushups

2-Burpees

3-Flutter kicks

4-Situps

5-Squats + knee raises

6-Jumping jacks

7-High knees

8-Side planks

9-Pushups with side-plank rotations

10-Mountain climbers

11-Triceps

12-Glute bridges

 

Inspiration

We finished with an inspirational quote fit for the day: “Life is not about waiting for the storm to pass. Life is about learning to dance in the rain!”

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