09/21/2021 - den - LIFT to the 4-Corners
AO: The Den
When: 09/21/2021
QIC: Wonderland and Semper Fi
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Semper Fi, Straight Shooter, Valkyrie, Nottely, 5 Star, Noodles, Megaphone and me – Wonderland!
BackBlast:
With so many traveling and out of town this week, I wasn’t quite sure what to expect. Seven amazing ladies were able to show up today to help me celebrate my VQ!
Semper Fi and I combined the regular workout and LIFT today both AMRAP style.
We warmed up with some arm circles, Michael Phelps, Through the Tunnels, Jumping Jacks, and then finished with a lap.
The Thang:
The first half of the workout was 4-Corners AMRAP for 5 minutes each. Everyone partnered up and picked a cone – rotating clockwise at the timer.
Cone One:
10 Plank Jacks
20 LBCs
30 Bicycles
Cone Two:
10 Carolina Dry Docks
20 Curtsey Lunges
30 Scarecrows
Cone Three:
10 Jump Squats
20 Monkey Humpers
30 High Knees
Cone Four:
10 Hillbillies
20 Pulse Squats
30 Hallelujahs
After a quick water break we moved on to the second half of the workout from Semper Fi. We stayed partnered up for an AMRAP Partner Lift – 2 minutes each with 5 sit ups and 20 sec rest between.
One partner did 10 of each exercise while the other held the corresponding exercise.
1: Push Ups/Push Up Holds
2: Goblet Squat/Goblet Squat Hold
3: Shoulder Taps/High Plank
4: Supermans/Superman Hold
5: OHP/OHP Hold
6: Glute Bridge/Glute Bridge Hold
7: Hip Dips/Elbow Plank
8: Calf Raise/Calf Raise Hold
We made it through number 6 before running out of time. Don’t forget your homework ladies 😉
We did a quick stretch, circled up for a prayer and COT, and took a picture.
Again, I am so thankful for all of you who were able to attend today. I hope you all have an amazing week!
