10/08/2019 - den - October Circuits
AO: The Den
When: 10/08/2019
QIC: Sugarland
PAX:
Number of Pax: 15
Number of FNGS: 0
Pax Names:
Blue Bell, Partly Cloudy, Smooth Operator, Rise Up, Spirit, Wilson, Foxy, Straight Shooter, Inspector Gadget, Guac, Longhorn, Chew Choo, Wonder Woman, Southern Charm and Sugarland(me)
BackBlast:
15 PAX showed up on this beautiful Tuesday morning, Georgia seems to be trying really hard to feel like Fall but it’s on the struggle bus in the seasons department!! I was so happy to see that Foxy & Longhorn from our Wednesday PM beatdowns decided to give 5:30 AM a try we hope you loved it and come back to more AM options!!!
Warm-Up
Arm Circles FWD/BWD
TTT- IC x 10
Toy Soldiers IC x 10
Butt Kicks to get the hearts pumping
The Thang
I set up 6 circuit stations when i arrived in a rectangle down 1/2 the distance of the parking lanes. We broke into 6 groups of 2-3 PAX and split up at each station to start then rotated clockwise and got almost 2 rounds in. Reps were Halloween themed in reps of either 10 or 31 except one that was reps of 5 for time since they were combos. We worked for 3 minutes at each station then had 20 seconds to rest/move to next station….
Circuit 1:
10 Bicep Curls
10 Overhead Press
10 Upright Rows
10 Tricep Kickbacks
10 Chicken Wings
Circuit 2:
31 Tree Climbers
31 Jump Ropes
31 Butt Kicks
31 Skater (sets)
Circuit 3:
10 Bear Squats
10 Lunge Sets (PAX choice)
10 Deadlifts
10 Weighted Sumo Squats w/ a leg lift
Circuit 4:
31 Pretzel Crunches
31 Bicycle Crunch (sets)
31 Russian Twist (sets)
31 second plank
Circuit 5:
5 Star Jumps w/ Inchworm
5 Bodyweight Yoga Squat w/ a Monkey Humper
5 Overhead Press w/ Alt single-leg Deadlift
5 Pushup w/ a Donkey Kick
Circuit 6:
10 Around the World
31 Narrow Squats
10 1/2 Burpees
31 Hillbillies
Finished up at 6:12 and did a few quick stretches and COT we prayed for Mark and family and all silent or unrequested prayer requests
Announcements: PLEASE MAKE SURE TO JOIN ALL OF FIA/F3/2.0’S FOR A CONVERGENCE AT FOXTROT ON SATURDAY 10/19 DRESS IN A COSTUME IF YOU WANT THAT YOU CAN MOVE IN AND PLEASE RSVP THROUGH THE LINK THAT WHOLE COCONUT HAS SHARED ON SLACK AND FACEBOOK