Free Style
December 11, 2017
Air Raid PB
December 11, 2017

  • When: 12/11/2017
  • Q: Coal Miner
  • Pax: Coal Miner, Happy Trails, Yankee, Hooker, Steinway, Pioneer Woman, FNG Whirlygig, Peacekeeper, Gypsy, Ace, Piper, Plus Plus Plus, Hot Mess, Gavel, Buffett, Star Dust, Peg Leg.

Quick warm-up of 10 each of high knees, butt kickers, arm circles & toy soldiers.

Exercise cards  were placed on the picnic tables in the circle.

One person at a time would run to grab a card. While person was running, the group would perform different exercises. When the runner returned with the card, the entire group completed the exercise listed on the card.

Exercises completed while runners running: plank jacks, Russian twists w/weights, dirty girls, donkey kicks, shoulder press, bicep curls, lateral raises.

Exercises retrieved by runners: 20 Glute Butterflies, 25 Push-ups, 1 minute wall sit, 25 walking lunge twists, 50 penguins, 50 crunches, 30 leg circles, 30 walking lunges, 25 boat pose w/arm fly, run lap.

Ended the workout with stretching and a prayer.

Leave a Reply