07/03/2021 - adhoc - Celebrate the Eve of the 4th of July – a tribute to Raptor

AO: AdHoc

When: 07/03/2021

QIC: Pilgrim


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Domino, Lake Life, Previ, Pilgrim


Our workout this morning at the River was a tribute to Raptor – who we hope is feeling better today! We started our warm up with arm circles, Michael Phelps, Imperial Walkers and a back stretch.

The Tabata style workout was 76 seconds on, 17 seconds of rest. (Thanks Raptor for the time frames!)

Round 1: For those doing 25 burpees a day, this covered it in 76 seconds

Squat twists, Bicep curls, Curtsy lunges, Burpees, Overhead triceps, Merkins, Deadbugs and Monster walking

Round 2:

High knees, Squat jacks, Plank combo, Iso hold lunges, Inchworms, Triple beasts, Forward tricep push ups, Clean and press – left arm

Round 3:

Imperial walkers, Plank hold of choice, Chest flyes, X-press, Deadlifts, Reverse flyes, Bourbons,  Clean and press – right arm

Round 4: due to time we only completed half of the list

Dragon lunge – left leg, Dragon lunge – right leg, Shoulder cuff pulls, Flutter squats

We did some good stretching at the end and had a COT, picture, prayer and then found the ants that invaded the food and coffee. Next week food and drinks will be higher!



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