11 PAX for the Triple Check
August 21, 2018
Modified 4 Corners
August 22, 2018

Wonder Woman Muscle Builder

  • When: 08/20/2018
  • Q: Summit with Hooks
  • Pax: Scotty, Hooks, Switchback, Danger Zone, Moscato, Soaps, Zen, Booboos, Juicy, Slasher, Abuela, Zzzs, Shotgun, Gourmet, Rocky, Rebound, Wordz, Nigeria, Green Thumb, Salsa

21 Pax met for my first co-Q with Hooks! We did a full body 5am boot camp style workout to work on our Wonder Woman muscles!


We started with a quick warmup:

10 Head rolls (each direction) 

10 Arm circles (each direction)

20 Hug a knee (alternate)

20 Pull foot back and up (alternate)

10 Plank to low lung twist (alternate)


Then we got started on our workout. We completed each exercise for 1 minute with a 10 second break

• Squats

• Lung side to side with shoulder press

• Squat jumps

• Push ups

• Plank to side plank (alternating sides)

• Back Extensions (Superwomans)

• Tricep dips

• V-ups

• Jumping jacks/burpees/inchworms (we changed the last exercise each round)

After each complete round we took a short water break then started over.  We completed 3 rounds total.


We then did a well deserved cool down and stretch:

Deep breaths with slow squats

Side stretches with arms overhead

Triceps stretches

Arms forward and arms back shoulder stretches

Quad stretch to lunge to pyramid pose, switch sides









We closed out with a loving-friendliness meditation that reminded us to be kind to ourselves and others, even our enemies.

The mountains are calling me.

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