Jukebox preblast: music and movement
March 7, 2018
Track PB: Off-track intervals
March 7, 2018

4 Pax, 4 Cones, 4ever Fun

  • When: 03/07/2018
  • Q: Bookmark
  • Pax: Strokin, Glamo, Snapped

Three pax joined me this morning for some running, jumping, shuffling fun. There was some chatter that led to counts being lost, but what do a few extra reps hurt.

Warm Up

  • 20 High Knees, IC
  • 20 Imperial Walkers, IC
  • 20 Arm Circles (10 front, 10 back)


The Thang

Set 4 cones roughly 20 yds apart (that was the goal but I am terrible about judging distance). Travel from Cone 1 to Cone 4, roll die, exercise, and back to cone 1 and do the same exercise, then do the same with Cone 3 and Cone 2. Do this for five rounds; each round will have different way to get to the cones. Each cone represents the number of reps (1=5, 2=10, 3= 15, 4=20). At each cone is a die that represents one of the six exercise we will complete. Each pax keeps up with her own reps and once done does butt kickers until everyone has completed her reps.

  • Round 1 – Frog Hop to each cone.
  • Round 2 – Cherry Pick to each cone.
  • Round 3 – Walking Lunges to each cone.
  • Round 4 – Side Shuffle to each cone.
  • Round 5 – Sprint to each cone.


  • Exercise #1 – Monkey Humpers
  • Exercise #2 – Squats with Punches
  • Exercise #3 – Plank Jacks
  • Exercise #4 – Speed Skaters
  • Exercise #5 – Tricep Dips
  • Exercise #6 – Calf Raises

Abs Round – 25 Russian Twists, 25 In and Outs, 25 Penguins


I found this cute little inspirational saying on Pinterest. It just seemed to fit with my recent attitude of trying to look at every little mishap as an adventure, a positive detour.

“Laugh when you can, Apologize when you should, and Let go of what you can’t change. Kiss slowly, Play hard, Forgive quickly, Take chances, Give everything, Have no regrets. Life’s too short to be anything but happy.”

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