03/04/2021 - rock - Luck of the Irish Shamrock Circuits

AO: The Rock

When: 03/04/2021

QIC: Owlette


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Titos, Tinsel, TrailMix, Owlette, TexMex, Straight Shooter


We gathered up tonight for a fun Shamrock Circuit workout.  Started with some mumble chatter about the crazy socks that some of us wore and then got into stretching.  We did some static stretches to warm up the body and then some high knees and butt kickers.

 The Thang:

Luck of the Irish Shamrock Circuits – All exercises were total counts.

Cardio Shamrock

50 Jumping Jacks

40 Skaters

30Jump Squats

20 Plank Jacks

10 Burpees


Arms Shamrock

50 Tricep Extensions overhead

40 Pushups

30 Upright Row

20 Shoulder Press

10 Plank Rows


Cardio Shamrock

50 High Knees

40 Toe taps (quickly on the curb)

30 Step Ups on the curb

20 Mountain Climbers

10 Burpees


Legs Shamrock

50 Squats of your choice

40 Alternating Back Lunge with front kick

30 Deadlifts

20 Calf Raises

10 Single legs squats


Abs Shamrock

50 Little Baby Crunches

40 second plank

30 Bicycle crunches

20 Flutter Kicks

10 V-ups


We had about 10 minutes or so left so we moved on to do the following for 30 seconds each.


Ttricep Kickbacks


Alternating Lunges

Tuck Jumps

Reverse Fly

Inch worms


Kicks (front)

Star Jumps



Leave a Reply