PB: Iron Maiden
July 5, 2018
Stylish Reunion
July 5, 2018

Three’s Company

  • When: 07/05/2018
  • Q: Bless Her Heart
  • Pax: Green Monster, U-Haul, & guest appearance by Kiwi

Warm-A-Rama:

-Arm Circles: 10 forward, 10 backward

-Windmills: 15

-Raggedy Anns: 15

After Warm-A-Rama, we divided into teams of 3 (very easy to do today!).

 

The Thang:

Each team member is assigned a starting position: Station 1, Runner, or Station 2. While the runner takes laps around the area, Station 1 & Station 2 people repeat 20 reps of each exercise listed at their Stations, trying to get through as much of the list as they can before rotating to the next position. As Runners complete their laps, they move to Station 1, that person moves to Station 2, and Station 2 person becomes the Runner. Rinse and Repeat, starting with the part of the list each person left off at the end of the previous round.

Station 1: 20 reps of each

Regular Curls

Squats with weights

Flock of Seagulls (weights optional)

Shoulder Press

Hammer Curls

Lunges w/weights: 10 per leg

Bent Over Row

Tricep Extension

Squat/Curl/Press

Station 2: 20 reps of each

Merkins

Step Ups: 10 each leg

Dips

Mary Catherines

Carolina Dry Docks

Jump Squats

Alternating Shoulder Taps

Smurf Jacks

Wide Merkins

 

Abs:

-15 Russian Twists, holding a ball, touching the ball to the ground on opposite sides

-15 crunchy frogs

-15 Rosalitas

Cool Down:

-Water balloon toss w/2.0’s! So much fun & refreshing on a hot humid day!

-Pick up the smashed balloons

-Cool washcloths for our necks as we did COT

 

 

 

 

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