02/15/2021 - rock - πŸ’— Yourself

AO: The Rock

When: 02/15/2021

QIC: Cookie Monster


Number of Pax: 6

Number of FNGS: 0

Pax Names:

TexMex, Healthy Momma, Straight Shooter, Owlette, Trail Mix, Cookie Monster


Burrrr, temps were dropping last night but 5 Pax joined me for a beatdown full of my favorites.
We warmed up with an Indian run and got straight to that thang.
Paincakes is up first as we flipped our way from 1 to 10 doing windshield wipers and hip dips. After a run we did two Rings of Fire – first round was squats passing a jog and the second round was tricep dips passing 10 around the worlds. Another lap for all the ladies and we moved into a quick game of Queen of the castle where each Pax had to get to 100 reps flipping a coin to determine their fate. We did 10 flutter kick sets and flipped the coin, heads you moved on to the next set of 10 but if tails then you had to do 10 Merkins before your next set of 10 flutter kick sets. Another favorite of mine is the lower body circuit below, we did two rounds!
10 sets walking lunges with kick backs

10 sets single leg toe touches

10 sets standing leg raises

10 sets reverse lunge with front kicks

20 narrow squats

After our two rounds of the lower body circuit we did a bag of abs and our circle of trust where a healthy momma was nice enough to prayer.


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