Running in the Rain, Speed at the Sails
January 12, 2018
Kickboxing at #theSwamp
January 12, 2018

Payday Backblast: Rain Rain Go Away!

  • When: 01/12/2018
  • Q: Yo Adrian
  • Pax: Bewitched, Hoops, Fly Girl, Free Range, Splits, Spike, Yo Adrian

And it did, for the moment.
Held in the rain location, Payday was low-key, focusing on ab, arm work…

Warm-up:
Butt kickers, 10 IC
Toy soldiers, 10 IC
Arm circles, 5 ct, forward, back
Shoulder rolls, 5 ct, forward, back
Overhead tricep stretch, 5 ct, each arm
Run around the green

Abs:
Ab sprinters, 10 IC
Thread the needle (side elbow plank, reach under and up), 10 each side (amp it up with a weight)
Superman, 10 IC (amp it up with a weight)
Straight legs, arms crunch, 10
1 minute plank

Arms:
Upright row, 10
Overhead tricep extension, 10
Wide bicep curls, 10
Overhead shoulder press, 10
Bent over reverse fly, 10
Tricep kickbacks, 10
Bicep curls, 10
Single-leg scarecrow, 5 each leg
Lying chest fly, 10
T-plank pushups, 10

Run the green, repeat – abs, arms, run again

Wrap up:
Single-leg deadlifts, 10 each
Weighted calf raises, 50
Plie squats w/weight, 20
Stationary lunges, 20 each leg

Good to be out there this unseasonably warm morning. Arm exercises were 200 reps! The Challenge gals did burpees rather than running to get their daily 50 in.
Enjoy the long weekend – Monday/Summit is on, usual time. And coming Tuesday at Retail, Bewitched and her first co-Q!! Come cheer her on!

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