10/04/2021 - rock - L. I. F. T. Your blues away

AO: The Rock

When: 10/04/2021

QIC: TexMex


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Blank Canvas, Healthy Mama, Straight Shooter, Sunshine, Rockstar, Snap Dragon, Reel, Sweet tooth


Monday LIFT at the Rock

Because of the nasty weather I chose to do a LIFT routine to keep us in the shelter.

Stole the routine from @Hairspray just changed a few things.

Started with Light stretches

The thang:


Bicep curls x12

Tricep kickback with palms up x12

Skull crushers x12

Repeat x3



Donkey kicks x 12 total

Clam shells x12 total

Lying leg lifts x12 total

Repeat x3



Boat hold count of 12

Bicycles x12 total

Dollys x12

Repeat x3


All over:

Goal post press x12

Squat to overhead press x12

Upright row to scarecrow x12

Repeat x 3


Finish up with merkins hold on wall

Up position hold for count of 8

Down position hold for count of 8

Repeat x12

And at request we finished with Sally Glute bridges.


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