Pinehurst invaded by South Wake FiA!
June 10, 2017
Foxtrot PB
June 10, 2017

New Adventures | WS Backblast

  • When: 06/10/2017
  • Q: Gypsy
  • Pax: Closer, Whip, Socket, Stacks, Fro, Tritangle, Turquoise, Sunshine, Honeydew

So, today was my last time to Q a Saturday workout before our move to Minnesota, and I thought it appropriate to embark on a new adventure this morning as well. We found our way to Brunson Elementary.

Here’s how the workout went down:

WARMUP
Jumping Jacks – 20 IC
Mtn Climbers – 20 IC
Toy Soldiers – 15 IC
Inch Worm – 10
1 Lap around the track (straights – karaoke; curves – high knees & butt kickers)
Light run from Hanes Park under bridge (Glade St) to Brunson Elementary basketball court

PARTNER SUICIDES 1-2-3
Partner 1 – run suicides (half court & full court)
Partner 2 – exercises (100 Arm Raises, 200 Squats, 300 Punches)
alternate until each partner unit reaches collective total

6 STATION TABATA (3 Rounds)
60 sec exercise; 15 sec rest; 6 stations; 1 min rest; repeat 2 more times
Round 1
1. Leg Press (L)
2. Leg Press (R)
3. Skaters (reaching low & hi)
4. Leg Lifts (L)
5. Leg Lifts (R)
6. Raggedy Anns

Round 2
Leg Point (back to side, L)
Leg Point (back to side, R)
Skaters
Fire Hydrant (L)
Fire Hydrant (R)
Knee Taps

Round 3
Fire Hydrant Point (L)
Fire Hydrant Point (R)
Vertical Mtn Climbers
Squat (holding squat while twisting chest side to side)
Ski Abs
Plank w/ Knee Sweep

GRAB BAG ABS
We only had time for a few exercises.
X’s & O’s – 15
60 sec Plank
Alternating diagonal planks (plank position, lift opposite hand and leg)

Thanks friends for finishing this hard workout with me. We’ll see who’s walking tomorrow :).

 

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