07/20/2021 - den - Synchronized Swimming : Ripple Effect
AO: The Den
When: 07/20/2021
QIC: Megaphone
PAX:
Number of Pax: 15
Number of FNGS: 0
Pax Names:
shrinky dink, partly cloudy, straight shooter, killa, mater, forte, knottly, Spartan, Wilson, semper fi, dr. Doolittle, smooth operator, Choo choo, and Wonder Woman
BackBlast:
We enjoyed an Olympic themed beat down. The rain sent us under the cover, but it didn’t stop us from a great workout.
We started off with a warmup of good mornings, arm circles, leg swings and TTTs.
Then we began the Ripple Effect!
2 minute rounds with a ripple down the line.
1) squat hold / burpee ripple
2) plank hold / burpee ripple
3&4) elevated 1 leg squat/ jump squat ripple
5) flutter kick / big girl sit-up ripple
6) Russian twist/ big girl sit-up ripple
7&8) front leg elevated lunge/ back leg elevated lunge ripple
We repeated 1-4 rounds again and then added a 2 minute round of curb step ups with a Jumping Jack ripple!
We ended with FiA Olympics 3 minute froggers and twisted foot.
COT and NOR sent us all on our way to start our day!
