Ab-o-rama heads to Southside
April 3, 2018
Jerribou – I’m Running are You?
April 3, 2018

Stairway to Hell, The Sequel

  • When: 04/02/2018
  • Q: Wordsmith
  • Pax: Hot Chocolate. Callie, Badger, Grand Slam, Kalamazoo

I miss Mountain Mondays at #falconsgauntlet. Maybe we’ll get some more daylight so I don’t have to create these sufferfests on the gym stairs. ‘Til then…

Warm Up

25 jumping jacks
25 buttkickers
25 jump rope
20 arm circles forward and backward

1 minute of each. Repeat as time allows.

  1. burpees
  2. push-ups
  3. run up and down stairs
  4. frog jumps
  5. plank
  6. run up and down stairs
  7. forward lunges
  8. backward lunges
  9. run up and down stairs
  10. star jumps
  11. squats
  12. run up and down stairs
  13. deadlift right
  14. deadlift left
  15. run up and down stairs
  16. push ups
  17. plank jacks
  18. run up and down stairs
  19. burpees
  20. plank taps


Ab Roulette (1 minute each)

  • Flutter kicks
  • Big Girl Situps
  • Leg Raises
  • Crunches


Roll Call / COT

“It is our choices… that show what we truly are, far more than our abilities.”
JK Rowling

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