12/26/2019 - rock - Intervals & Sally

AO: The Rock

When: 12/26/2019

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 1

Pax Names:

Owlette, Mad Hatter, FNG 2.0 Jumping Bean, FNG Kensey (Cupcake)


I wasn’t sure if we would have many show for the workout the day after Christmas.  We were missing a few of our regulars but Mad Hatter who is only in town for a couple of weeks brought her daughter and a friend from Florida.  Thanks for hanging out with us while in town and now Kensey found out we have FiA in her hometown of Sarasota, FL and she will be looking them up when she gets home.

Warm up:

Michael Phelps, overhead & forward stretches, toy soldiers

The Thang:

45 seconds on, 15 seconds rest & we went thru the circuit twice

jumping jacks, mountain climbers, star jumps

forward lunges, squats, curtsy lunges

donkey kicks, glute bridges, fire hydrants

front extensions, overhead press, bicep curls

wood chops, tricep kickbacks, up right rows

bicycle crunches, in & outs, plank

We finished up with one round of Sally using squats

We circled up to take prayer requests, named our FNG’s, and nameorama.




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