Greensboro BB: Returning to Roots
May 20, 2017
COUGAR TOWN PRE-BLAST: MY 1ST COUGAR Q!
May 21, 2017

Total Body Burn @ Green Mile…welcome to Pyramid City!

  • When: 05/20/2017
  • Q: Faith
  • Pax: Swoosh, Kick It, Cheddar, Belly Flop, ShakeNBake, Black Belt (2.0)

6 PAX showed up at the Green Mile this beautiful Saturday morning ready to turn and burn through a total body workout. 7 PAX if you count my very own 2.0 BlackBelt who showed up to play with some other FiA 2.0 Friends while the mommies worked out.

Conditions: cool, clear, mid-60’s and super humid!

WARM UP

15 TTT IC

30 Jumping Jacks

5 Burpees OYO w/ or w/o the Push Up

30 Butt Kickers

20 Calf Raises

Mosey over to the field…

THE THANG

Pyramid Combos to put a burnout on our muscle groups! This workout was an OYO workout-you against you, go at your own pace to finish. Muscle groups should be pretty fatigued after each round. Each combo, we counted down per exercise until we got to 1. For example…10 Jumping Jacks…10 Pushups, 9 jumping jacks, 9 pushups, etc…

Round 1

Jumping Jacks & Push Ups

10,9, 8, 7, … 1 Reps alternating

Sprint the length of the field and back

Plank and hold until everyone finishes

Round 2

Mountain Climbers & Squats

10,9, 8, 7, … 1 Reps alternating

Sprint the length of the field and back

Plank and hold until everyone finishes

Round 3

Big Girl Sit Ups & High Knees

10,9, 8, 7, … 1 Reps alternating

Sprint the length of the field and back

Plank and hold until everyone finishes

Round 4

Tri-Cep Chaturanga Push Up on your knees & Russian Twists

10,9, 8, 7, … 1 Reps alternating

Sprint the length of the field and back

Plank and hold until everyone finishes

Round 5

Army Crawl Pushups & Close Stance Squat

10,9, 8, 7, … 1 Reps alternating

Sprint the length of the field and back

Plank and hold until everyone finishes

That concluded our cardio Pyramid…a few minutes left to work out our abs…

Same concept as the countdown listed above, but with these, we did 20, 15, 10, 5 alternating exercise. 20 of one, 20 of the other…15 of one, 15 of the other….etc.

Bicycle Abs & Flutter Kicks

Donkey Kicks

Stretch

Counts & Name-o-Rama

Announcements

Shoe Drive ongoing through June

(MONDAY May 29th) Memorial Day Convergence…Green Mile to go to WBY for the combined bootcamp. Time TBD…

Prayer Requests

 Devotional

Sisters In Christ Friendship Recipe Ingredients:

Shortening – Provides Texture…as we have fellowship and friendships with our fellow SIC, we add depth and texture into our lives.

Sugar – Adds Sweetness. If a cookie was missing sugar it wouldn’t be very enjoyable…As SIC, we need that fellowship with each other…without it, our lives would definitely be missing something.

Eggs – Hold the ingredients together. We are held together as SIC by our friendships, our prayers for one another, and our Love for the Lord.

Vanilla – Adds Flavor. Without the fellowship we have as SIC, we would be bland

Flour – Adds substance. As SIC, we can use mentoring and experiences from one another to add substance to our lives through sharing testimonies and how we live our lives.

Baking Soda – Leavens and helps to lighten the dough. As SIC, we carry each others burdens through prayers and encouragement.

Salt – Enhances flavor – SIC have friendships that add flavor to their own lives and ultimately the quality of the lives of those they are around.

Semi-Sweet Chocolate Chips – Not too sweet, not too bitter and what we normally add to cookie recipes. Our SIC friends can tell us what they feel and think and that is ok…honest and open…good and bad and we know we can be the same way with them.

Nuts – Optional as always…Just that little bit of craziness in a SIC friend is all we may need at times to get through the day.

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