Foxtrot PB
December 2, 2017
12/2 Hwy 51 BB: Grab Your Anchor… oops! Ankles
December 2, 2017

No Pain, No Gain

  • When: 12/02/2017
  • Q: Papyrus
  • Pax: Braveheart, Pez

3 PAX this morning for what started out to be a brisk workout. It seems that a lot of PAX were out of town or sick this morning, but the 3 of us worked hard and shed layers as we warmed up. The mantra through the workout was No Pain, No Gain. 

Warm up:

  • High Knees 10 IC (In Cadence)
  • Butt kickers 10 IC
  • Jump Jacks 10 IC
  • Toy Soldiers 10 IC
  • Arm circles 10 IC forward and backward

The Thang:

50 seconds on, 10 seconds off with a 5, 4, 3, 2, 1 pattern with cardio between each group of workouts (we added a six exercise group on the second round)

Set 1

  • Squat to shoulder press
  • Deadlift to upright row
  • Alternating serving lunges
  • Renegade rows
  • Chest press while holding a glute bridge

Run 2 laps

Set 2

  • American hammers
  • Leg Lifts
  • Superwoman lifts
  • Star fish crunches

Skip down and back

Set 3

  • Bicep curls
  • Tricep extensions
  • Pushups

Side shuffle down and back

Set 4

  • Crunches
  • In and outs

Hold a runner’s stance and swing your arms as if you were sprinting

Set 5

  • 1 minute plank

Mountain climbers

Set 6

  • Donkey kicks (each side)
  • Sumo squats
  • Fire hydrants (each side)
  • Glute bridge raises

Run 1 lap

Repeat sets 1-5, cardio was eliminated after set 2 in order to get through all strength exercises again.

COT, Name-o-Rama, Prayer

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply