20-15-10…and some “run as fast as you cans”
July 2, 2018
Wednesday Rise & Grind
July 2, 2018

Monday Madness!

  • When: 07/02/2018
  • Q: Roadie
  • Pax: Entertainer, Vino, Passport, Fixer Upper, Java Mama, Shebow, Shutterbug, Hot Tamale, Premium, Rave, & Roadie

11 of us ladies conquered the snooze button and pushed through a sweaty workout that got us out of our routines and maybe even out of our comfort zones as we tried a few new variations on working our muscles and becoming a stronger version of ourselves!  It was 74 degrees with 96 percent humidity! Yikes!


Disclaimer- always remember it is you against YOU! We are not in a race or competition against anyone else! I am not a professional and you should listen to your body if you need to modify, do it!


We warmed up with a few new or different moves:

Walking open hip circles – 45 seconds

twisting closed hip turns- 45 seconds

Walking Heel scoops – 45 seconds

Seal Claps in front/ overhead – 30 seconds

overhead stretches- 30 seconds

Walking High Kick toe touches – 30 seconds


then the sweating kicked in! We had “stations” set up on every other parking space line.   You did a side shuffle the length of each line down and back until you came to the station. You completed the reps at that station then continued side shuffling to the next station.   10 stations total. When you finished; you started over until time expired.


– 5 assisted pull ups- This is much like the door knob pull-ins except you’ll have a better range and the opportunity to use a longer towel. The longer towel you use, the more challenging. Start by wrapping the towel around a fixed pole or pillar. Grab the ends of the towel with both hands, bend at the knees and sit back with your hips until the thighs are parallel to the floor. The arms should be straight and elbows locked at this point, then slowly pull your body towards the pole by engaging the upper back, arms and squeezing the shoulder blades together. Come back to the starting position, then repeat.

– 10 burpees

-15 knee to elbows (in cadence)

-20 push ups

-25 Superman’s

-30 tricip Dips

-35 squat jumps

-40 Lunges

-45 Sit Ups

-50 calf raises

I shared the two quotes from the images above as a reminder to embrace the life we live.


We did name-a-romma and closed in prayer.

Wednesday we plan to meet at Sam’s Club around 5:25am to car pool to The Nest in North Augusta for a Spectacular 4th of July workout at 6am.  Breakfast will likely follow.   Hope to see you there!



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