5 for 5
August 6, 2018
Humper DORA and 11’s
August 6, 2018

  • When: 08/06/2018
  • Q: Java Mama
  • Pax: Java Mama, Free Fallin’, Cookie Boss, Glamo, Passport, Fixer Upper, Shebow, Hot Tamale, Rave, Premium, Slick, Chicken Leg

12 PAX came out on this muggy Monday morning and legs and core were where it was at!

Disclaimer

Warmup

  • forward arm circles – 15 IC
  • reverse arm circles – 15 IC
  • curb toe taps – 20 IC
  • pulsing squats – 20 reps

The Thang

  • 20 forward and reverse leg circles – right leg
  • 1-minute plank
  • 20 forward and reverse leg circles – left leg
  • 1-minute plank
  • 20 mermaid squats
  • 1-minute plank
  • 20 Hello Dollys
  • 1-minute plank
  • 20 squats
  • 1-minute plank
  • 20 Sumo squats
  • 1-minute plank
  • 20 calf raises (on curb or not- PAX  choice)
  • 1-minute plank
  • 20 fire hydrants per leg
  • 1-minute plank
  • 20 donkey kicks
  • 1-minute plank
  • 20 curb squats (per side)
  • 20 curtsy lunges (a lunge right then left counts as one rep)

After all the planking fun, Sally came for a visit. We did mermaid squats, regular squats, and Sumo squats, with pulsing squats when ol’ Miss Lucy was dead and gone. (“Flower” by Moby)

Count and Name-o-Rama

Devo from One-Minute Devotions for Women

”Taste and see that the Lord is good; blessed is the woman who takes refuge in him. Fear the Lord, you his saints, for those who fear him lack nothing.” Psalm 34:8-9

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