01/21/2022 - rock - 1/20 Accumulator

AO: The Rock

When: 01/21/2022

QIC: Semper Fi


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Cake Rider, Trailmix, Tex Mex, Rockstar, and me Semper Fi


It’s been a minute since I’ve been to the Rock, and I had just as much fun as I did the last time!  These gals sure do know how to make a girl feel welcome.  It was a cold chilly night but we warmed up quickly!

Started with a warm up and quickly got to work ~

Accumulator – start with the 1st exercise and run a big parking lot lap.  Then do the 1st and 2nd exercises, run a lap. Then 1st, 2nd, 3rd and run a lap, and so on.

  1. Overhead press
  2. lunges (pax choice)
  3. flutterkicks
  4. reverse fly
  5. jump squats
  6. russian twists
  7. tricep extensions
  8. monkey humpers
  9. american pie situps

With about 15 min left we had to shorten the lap to running to the rock and back. We were able to get all the way though to the tricep extentions with about 5 min left.  We did american pie situps and monkey humpers for the next few minutes.  We then did our daily plank challenge and held a plank for 1 min and 26 secs.  Rockstar held a reverse plank, proving she really is a rock star!

Thanks ladies for working out with me today!  I will be back!



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