C Rock Pre Blast
June 4, 2018
Cougar Town Back blast 6.4.2018
June 4, 2018

Summer Blast

  • When: 06/02/2018
  • Q: Lotus & Alamo
  • Pax: Salsa, Purl, Alamo, Quicken, Burpee, Loveseat, Top Cat, GI Jane, Contessa, Drama, Primary, DOS, Brat, Carpe Diem, McDreamy, Flipper 2.0, Flo, Safari 2.0, Fence, Ramsey, Cut, Red Light, Vice, Eggy, Rush, Freebird, Tumbler, Green Monster, Gaucho, Bayou, Stapler, Butter, PK 2.0, Uhaul, Lotus

35 PAX strong! Welcome 5 FNGs! (Top Cat, Flipper, Contessa, Tumbler & Carpe Diem) It was a humid morning first weekend of June and we sure did sweat! Here’s what went down at Summer Blast!

Warm – UP

Mosey to far parking lot

Butt kickers 15 IC
Windmills  10 front, 10 back IC
Cherry pickers  15 IC

High Knees 15 IC

The Thang:

(50 Squats total)
25 Squats
Run to other end of parking lot 10 tricep dips on curb  & back
25 Squats
Run to end 10 tricep dips on curb & back

Hold plank until everyone done

 

(50 LBCs total)
25 LCBs
Skip to other end of parking lot – 10 crab cakes and back
25 LBCs
Skip to other end of parking lot – 10 crab cakes and back

Hold plank until everyone done

 

(50 Step back lunge & kick each leg)

Back lunge & kick right leg 25

Side Shuffle to other end of parking lot 10 pushups on curb and back

Back lunge & kick left leg 25

Side Shuffle to other end of parking lot 10 pushups on curb and back

Hold plank until everyone done

 

50 Raggedy Anns

25 Raggedy Anns

Bear Crawl to other end of parking lot 10 jump squats and back

25 Raggedy Anns

Bear Crawl to other end of parking lot 10 jump squats and back

Hold plank until everyone done

 

Run around perimeter of parking lot and back to mats

 

On mat –

Rainbow dog 15 IC each side

BirdDog Booty Pulse Right Side then Pulse Left Side 20 IC

Tequila sunrise 20 IC each side

 

Abs & Core –

Scissors IC 20

Thread the needle 10 each side

Heels Up 20

Heel taps IC 20

Name-o-rama and COT

It was a special morning passing of the Country Love flag to Purl! Thank you Purl for stepping up! You will be a great site Q! This site near and dear to my heart as it was Greensboro’s first.

Announcements – Our 10th site launching Friday, June 8th – 5:30am at Christ United Methodist Church.

Always an honor to lead – Lotus

 

 

 

 

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