08/28/2021 - grove - A Little Bit of This and A Little Bit of That

AO: The Grove

When: 08/28/2021

QIC: Partly Cloudy


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Forte, Home Run, Spartan, Cat Girl, Bourbon, Shrinky Dink, Birdie, Whole Coconut


7 PAX and 2 2.0s gathered early Saturday morning to try to beat the heat.  But, sadly, the heat beat us.  It was a hot one!  We started slow with neck rolls, Shoulder rolls, arm circles, hip circles, ankle circles, then fast feet, butt kicks, and an Indian Run.  Then we got started on our Thang:

A little bit of this and that.  First up was the Bojangles Biscuit.  We did 10 squats and 10 monkey jumpers, then moseyed the curve of our Grove track and ran the straights fast. When we got back to the start, we did it again!

Next was the Canon Blast!  All booty work, 15 reps of each of the following.  We did all exercises on one leg.  Then we did it again with the other leg.  This one hurt!  All exercises completed are on tour hands and knees.

15 Donkey Kicks

15 Donkey Kick Pulses

15 Fire Hydrant

15 Fire Hydrant pulses

15 Rainbows

15 ankle taps

15 leg circles right

15 leg circles left

Geez, that was tough!  Since we burned out our legs, might as well move on to arms.  But, first we ran a lap to shake out those legs.

Guns of Fire – Rings of fire, but arm burn out edition.

Gun show left – passing around 5 front raises

Gun show right – passing around 5 side raises

Chicken Wings – passing around 5 around the worlds

Hallelujahs – passing around 5 Tricep Kickbacks

Moroccan Night Clubs – passing around 5 jello shooters

Next up: Abs!   But, we ran another lap first.

AB ABC – we spelled the alphabet with leg lifts.  Then we did a Captain Thor: 1 big girl sit up, followed by 4 Russian Twists.  Then 2/8, 3/12, 4/16, 5/20…all the way up to 10/40.

Phew, it was hot and we had really worked all 3 target areas. So we ended with one more lap to ensure we each got a mile.  We stretched then circled up for our COT.  We have been spoiled by our cooler than normal weather this summer.  This Saturday was a hot one!


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