10/17/2019 - rock - 17’s

AO: The Rock

When: 10/17/2019

QIC: Owlette


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Healthy Mama, and me Owlette



After reading the sheet that Sugarland sent regarding warming up vs stretches, I decided to go with some of the suggested moves.  So, we started with arm circles & shoulder shrugs, swinging toe touches, hip circles and marching in place while swinging arms.  Then we moved on to The Thang!

The Thang:

I wasn’t feeling my best today and had planned on using various travel methods but was having breathing issues, so we jogged each way. We started like the 11’s exercise, but we counted to 17 for Round 1, and because of time restraints we counted to the normal 11’s for Round 2. We set up our weights at one end of the smaller loop and mats at the other end.

Round 1 –

Start on the end with weights and do 1 Squat to Overhead Press

On the other end do 16 Brooke Burke’s

Continue until you are doing 16 Squat to Overhead Press and 1 Brooke Burke

Round 2 –

Start on the end with mats and do 1 Carolina Dry Dock

On the other end do 10 Dead Lifts

Continue until you are doing 10 Carolina Dry Docks and 1 Dead Lift


We had some extra time, so we did 3 rounds of Bag of Abs.

Round 1 – 10 reps – Venus Flytrap & Big girls sit-ups

Round 2 – 17 reps – Flutter Kicks & Bicycles

Round 3 – 19 reps – Side Crunches & Hillbillies

Name O Rama & COT:

We circled up for Name -O-Rama & prayed for all our FiA’s and family.

Healthy Mama is hosting a Pampered Chef party and all points earned will be used to provide cooking utensils for Pure Hope.  They help girls that have been victim to sex trafficking learn life skills.


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