Back pocket work outs can sometimes be really good ones.
June 11, 2018
Camels, crabs, and Bahama Mamas
June 11, 2018

  • When: 06/11/2018
  • Q: Regroup
  • Pax: Twin Cruiser, Hipster, Elvis, Thumbs, TLC

5 PAX joined me for a sweaty good time down on #TheFarm this morning. So nice to have Elvis back with us and she rocked it today with some modifications due to her arm. Also, TLC killed it in her half marathon this weekend and showed up this morning for boot camp. Hope you got loosened up a bit. A great morning with you all. Reminder that we will be celebrating the one-year anniversary of #TheFarm next Monday. Come join us for a boot camp Q’d by TLC and stay for some snacks and fellowship. #bettertogether

WARM-UP:
Seal jacks – 15IC
Butt kickers – 15IC
Scissor skiers – 15IC
Hip circles – 5 each way
Michael Phelps

THE THANG: Shuttles/Suicides and Tabata (The tabata timing is 8 rounds of 20 seconds exercise 1 then 10 seconds of exercise 2.)

Run to the 1st cone and back and do 10 Burpees
Run to the 2nd cone and back and do 20 Star Jumps
Run to the 3rd cone and back and do Mountain Climbers until everyone is back

Tabata Set 1: 20s Hand release Push Up / 10s Plank

Run to the 1st cone and back and do 10 Burpees
Run to the 2nd cone and back and do 20 Star Jumps
Run to the 3rd cone and back and do Mountain Climbers until everyone is back

Tabata Set 2: 20s Squat Jump / 10s Squat Hold

Run to the 1st cone and back and do 10 Burpees
Run to the 2nd cone and back and do 20 Star Jumps
Run to the 3rd cone and back and do Mountain Climbers until everyone is back

Tabata Set 3: 20s Plank Walk / 10s Plank Jacks (Tough!)

Run to the 1st cone and back and do 10 Burpees
Run to the 2nd cone and back and do 20 Star Jumps
Run to the 3rd cone and back and do Mountain Climbers until everyone is back

Tabata Set 4: 20s Static Lunge (left) / 10s Lunge Hold (left)

Tabata Set 5: 20s Static Lunge (right) / 10s Lunge Hold (right)

PRAYERS AND PRAISES:
Thumbs – Praises patient with double lung transplant continues to do well.
Twin Cruiser – Praise for less toddler tantrums.
Hipster – Prayers that A Woman’s Words session at Grace Church goes well.

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