Dirty Dozen with a Windy Weight Walk
March 9, 2018
Team Fuschia
March 10, 2018

take up your mat and follow me

  • When: 03/10/2018
  • Q: Muse
  • Pax: Muse, Sketch, A La Mode, H20, Gator, Boomerang, Sheneneh, Match, Edge

(The title comes from when Jesus heals someone and then says, “Take up your mat and follow me.” It’s what I told the gals after our warm-up, as we jogged to the baseball field for the thang.)

 

WARM-UP

10 8-count body builders in cadence

40 step-ups (20 per leg)

10 good mornings*

* Starting position lying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while lying back down to complete one round. Originally called prisoner get ups.

 

4 cones to form a square – do these exercises along the four edges:

  • crab-walks
  • bear-crawls
  • lunge – step-together – lunge
  • crawl-bears (bear-crawl backward)

 

OBSTACLE COURSE

Runner calls out which exercise she wants PAX to do while she’s gone. PAX do the exercise until runner returns and passes baton to next runner.

 

STATIONS

LOOP ONE:

  • 10 push-ups
  • 20 jumping jacks
  • 10 Carolina dry-docks
  • 10 jumping-squats

LOOP TWO:

  • 20 arm circles backward
  • 10 tuck-jumps
  • 20 plank shoulder-taps (10 per shoulder)
  • 10 squats

LOOPS THREE & FOUR WE DID AS A UNIFIED GROUP:

  • hold a plank and recite the 12 months of the year, the 7 days of the week, and the Pledge of Allegiance
  • 20 arm circles forward
  • 10 monkey-humpers
  • 30 mountain-climbers (15 per leg)

 

  •             wall-sit and sing first verse of “Mary Had a Little Lamb” and “Twinkle Twinkle, Little Star”
  •             30 high-knees (15 per leg)
  •             20 plank-jacks (or 10 in and 10 out)
  •             20 lunges (10 per leg)

 

ABS

crazy crunches in cadence

8 to center, 8 to the side (4 L 4 R) on way up the pyramid,
4 to center, 4 to side (2 L 2 R) on way down:

  • A legs straight out
  • B legs butterfly-ed
  • C knees up, heels on ground
  • D knees bent/up and feet lifted
  • E legs straight and feet in the sky
  • D knees bent/up and feet lifted
  • C knees up, heels on ground
  • B legs butterfly-ed
  • A legs straight out

 

30-second ab exercises

  1. dolly (ab exercise done lying on your back, legs raised about six inches from ground – keeping legs parallel to ground, separate legs outward then return to start)
  2. scissor switches (similar to flutter kicks)
  3. Charlie’s Angels L (see video here)
  4. Charlie’s Angels R
  5. flutter kicks – make sure your back doesn’t arch (don’t go too low)
  6. rest
  7. reverse crunches (similar to LBCs but bring knees to chest)
  8. bicycles
  9. Russian twists
  10. arms straight behind head, elbows to the ears, lift up (working upper abs) – knees bent, heels on ground

 

And my favorite way to end…SEAL-CLAP PUSH-UPS IN CADENCE <3

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply