09/10/2021 - hideout - Ring of Fire Plus….
AO: The Hideout
When: 09/10/2021
QIC: Pilgrim
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Blessing, Journey, Kona, Pilgrim, Stitch, Tygr
BackBlast:
A beautiful group of ladies joined me this morning at the Hideout for a chilly, brisk, and invigorating workout. Domino was there early for a walk and then headed off for her day as we started our warm-up.
Warm-up – arm circles, Michael Phelps, stretching of the back and legs, Imperial walkers
The Thang:
Ring of Fire included an exercise that the entire circle did, while an individual PAX performed a second exercise for 5 or 10 reps. After that individual was finished, the next PAX performed the second exercise until everyone had completed the individual exercise. We were a small group, but some of the group exercises were exhausting!
The Plus was an additional exercise that the group did together.
High knees and 5 burpees
Jumping jacks and 5 inchworms
Plus – Renegade rows – 5 per side
Toe taps and 10 lunges
Butt kicks and 10 merkins
Plus – Tricep kickbacks – 10
Front kick – left leg and 10 LBC
Front kick – right leg and 10 Bourbons
Plus – Hammer curls – 15
Skaters and 5 Crab toe touches per side
Squat jacks and run around the group
Plus – Supermans – 20
Up Down Planks and 10 Carolina dry docks
Flutter squats and 10 squats
Plus – Upright rows – 15
Imperial Walkers and 10 Mountain Climbers
Plank jacks and 10 shoulder taps
Plus – bicep curls – 5
We circled up for our COT, prayer and names. Picture was taken and we were off to our adventures for today!
