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

Pictures:

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