10/15/2019 - den - Old School 4 Corners
AO: The Den
When: 10/15/2019
QIC: Wonder Woman
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Smooth Operator, Southern Charm, Guac, Party Cloudy, Wilson, Blue Bell, Shrinky Dink, Bourbon, Rise-Up, Straight Shooter, Spirit, Sugarland
BackBlast:
14 PAX make it out today on this cooler Tuesday morning. ladies push themselves to get up, get out there & be a little better today … together. After a pre-Ruck (from 5:00 am till 5:30 am) with Southern Charm, Smooth Operator and Wonder Woman the group found themselves gathered together and ready to stretch.
Stretch/warm up
Jumping jacks, leg pulls, TTT, windmills, arm stretches, run a big loop
The Thang
Four corners ~
Run between the cones & Grapevine between the other cones.
(1) 10 push ups
(2) 20 squats
(3) 10 each leg – Lateral lunges (lung to the side, lung to the other side)
(4) 20 Plank jacks
Plank till last FiA come to start. Plus a 30 second plank for the whole group.
After first round. Come together to stay again.
Rinse & repeat X4
After the 4 rounds we moved on to 2 minute exercises. 2 full minutes of each exercise.
Weighted Hallelujah’s
Sit-ups or LBC’s
Glut brides
Toe-taps on curb
Abs ~ 25 each
Bicycles
Pretzel Crunches
Flutter kicks
Nameorama & Prayers and high fives!! Great job ladies! Bourbon it reall great to see you.
