04/17/2021 - grove - Silly Sprints and A Ladder

AO: The Grove

When: 04/17/2021

QIC: Partly Cloudy


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Sweatpants, Birdie, Shrinky Dink, Namaste, Happy Camper


Hooray!  Happy Camper was back with us today!  She came to FiA 1 time, 2 years ago, and smiled the whole way through a sand bag workout, even though she hated it.  She then hurt her back very badly and couldn’t return for 2 years.  But, we finally convinced her to give it another try.  She came, and she liked it!  Yay!!!  Welcome back, friend!
6 PAX joined me in the Grove this early AM.  We warmed up with neck rolls, hip circles, arm circles, gate swings, fast feet, jump ropes, and windmills in cadence.  Then we moved on to Silly Sprints.
PAX run to a box, draw a card (these cards have been in quarantine for at least a year!), run back to the mats, do the exercise, and do it again.  The number on your card is your reps.  The suits match an exercise.  I set a 10 minute timer and we each got about 12 cards.

Hearts – Touch and Hops

Diamonds – Star Jumps

Clubs – Squat Jumps

Spades – Jumping Jacks

Then we moved onto a ladder.  We started with 30 reps of each, ran a lap, then 25 each, lap, 20, lap, 15, lap, 10, lap, 5, and a final lap.

Push Ups

Sumo Squats

Bicep Curl to Overhead Press

Dead Bugs

Mountain Climbers

We finished our ladder with about 10 minutes left, so we broke out bag of abs.  Then we stretched, circled up, and prayed.

Birdie asked for prayers for her family back in Brazil.  Sweatpants asked for prayers for a friend that has thyroid cancer.  We lift these requests up in prayer today and all week.

I hope everyone has a great weekend!  Thanks for joining us this morning!


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