Diva and I arrived early at the AO, because nerves right? I haven’t done this workout at the new AO so wanted to make sure the workout didn’t need any alterations, which it did, Diva offered some great ideas and we fixed it up as we waited for the PAX to arrive. Frankly, the weather was fine. A little drizzle, but the temperature was nice and the cover of the picnic shelter was great for our Teddy Bear Picnic. Unfortunately .. rain and circumstance seem to have kept some FiA’s from working out with us at #RiceRow Wednesday night. THANKFULLY!! Lucky Charm arrived after a hectic day at work and the three of us got to it.
Diva Disclaimed, and well we didn’t really need to count the PAX..
After Tuesday’s lack of warm up I determined to do better tonight, and found a pre run warm up (we were supposed to do a Reverse Indian Run, but we got a late start and the small numbers couldn’t support so this was ommitted)
Warm Up: Perform the following stretches (see visuals) 10ea x each leg
Hip Flexor II Leg Extensor II Leg Flexor II Plantar Flexor II Hip Extensor
The Thang: (Return to the picnic shelter; 2 PAX per picnic table (no problem here).. I was worried about overcrowding at first LOL
I am not a professional so some of my assumptions about which exercises impact which muscles may be wrong but I attempted to rotate exercises: Arm, Leg, Core utilizing the picnic table to perform the exercises as often as possible. We did AMRAP for 1 minute of on and 10 seconds off (was initially 20 but that was too much time off).
A: Plyometric Push Ups off the bench or end of table
L: Step Ups w/ optional leg lift at the top (alternate starting leg each time)
C: Elevated Bridges on the bench seat
A: Plank shoulder taps
L: Left side lunge “sit down stand up style”
L: Right side Lunge “sit down stand up style”
C: Hanging leg reverse curl (seated on the end of the picnic table)
A: Weighted Tricep Extension off the end of the table
L: clam shells L
L: clam shells R
C: Sit down stand ups (do not use your arms)
A: Lateral plank walk (down the length of the picnic bench)
L: Flutter kicks/bicycles off the table
C: Supermans (weighted at your option)
I had to omit the final workout activity as there weren’t enough PAX to support it.
Diva led us in the Devotion as we “triangled” up.. and lifted our prayers.
Hebrews 4:16 So let us come boldly to the throne of our gracious God. There we will receive His mercy, and we will find grace to help us when we need it most.
We missed you FiA’s who couldn’t make it!! I think this was a good one. We will give it a go another time.
<Bear Hugs> Grizzly and Diva