Seriously tho, where y’all at?!🤷
March 8, 2018
Frozen Workout
March 9, 2018

  • When: 03/09/2018
  • Q: Switchback
  • Pax: CrabCakes, OneLove, Hooks, Summit, SharkBait

We started off cold but by station 3 we were warmed up! 6PAX @ #TheCourt!! Welcome/Intro/Disclaimer

Warm-up:  Head Rolls, Big Arm Circles, Side to Side Reach, Torso Twist, TTT Pulse

The Thang:  Setup a complex tabata timer in my app: 20sec high interval, 10sec low interval, 8 reps (4 exercises 2x), 40sec to run to next corner/station on the tennis court.

Tabata Station #1
Part 1

– Jumping Jacks
– Imperial Walkers
– Butt Kicks
– Raggedy Annes
(Repeat)     Then Move To Next Station

Part 2

– Tilt-A-Whirl
– Donkey Kicks
– Side Leg Raise Right
– Side Leg Raise Left
(Repeat)     Then Move To Next Station

Tabata Station #2
Part 1

– Push-Ups
– Bridges
– Plank Shoulder Taps
– Fire Hydrants
(Repeat)     Then Move To Next Station

Part 2

– Table Top Crunch
– Speed Bag Punch w/Pulse Squat
– Side Lunge Left to Side Kick Right
– Side Lunge Right to Side Kick Left
(Repeat)     Then Move To Next Station

Tabata Station #3 *Blocks*
Part 1

– Show Girls (Step Ups)
– Block Swings (Like Kettle Bell Swing)
– Toe Taps
– Deadlifts
(Repeat)     Then Move To Next Station

Part 2

– Flutter Kicks (block overhead)
– Russian Twists
– Leg Raises (block overhead)
– Skiers (tap outside of block)
(Repeat)     Then Move To Next Station

Tabata Station #4
Part 1

– Lunges
– Windmills
– Jump Squats
– Hold Plank
(Repeat)     Then Move To Next Station

Part 2

– Prone Rows
– Pretzel Stick Crunch Left
– Pretzel Stick Crunch Right
– Supermans
(Didn’t repeat due to time)

Cool Down:  Few minutes of various stretches.
Name-O-Rama
Devotion: 
Prayer: Lead by OneLove, thank you for your beautiful words this morning!

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