11/30/2021 - rock - ABC, It’s Easy as 123

AO: The Rock

When: 11/30/2021

QIC: Straight Shooter


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Snapdragon, Trail Mix, TexMex, Blank Canvas, Straight Shooter


Brrrr, it is still cold but we were moving so it helped a little.  We did some stretching and then jumped right in.  We did a tabata of 45 seconds on with a 15 rest and went thru the alphabet and a few numbers.

A – around the worlds

B – bear squats

C – calf raises

D – dead bugs

E – elbow to knee plank

F – froggers

G – goal post press

H – hammer curls

I – in & outs

J – jabs

Take a lap

K – kangaroos

L – lbc’s

M – merkins

N – narrow squats

O – overhead press

P – plank

Q – quick feet

R – rotator raise

S – star jumps

T – tricep extensions

take a lap

U – upright rows

V – v ups

W – woodchops

X-  x-outs

Z – zig zag hops

1 – 180 jumps

2 – 2 direction crunches

3 – 3 way lunges

4 – 4 way leg lifts

We circled up for COT and name o rama and then headed out to warm up.  I think Thursday is supposed to be in the 60’s so a much warmer day to look forward to.


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