09/30/2020 - arena - Time for layers

AO: The Arena

When: 09/30/2020

QIC: Hairspray


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Seinfeld, Pilgrim


3 pax showed up in layers on this cool Wednesday morning for a harvest inspired workout! Forest we warmed up with a lap and arm circles.

The Thang

3 rounds spelling HARVEST

1) 30 happy jacks, 25 Alt shoulder taps sets, 20 Russian twist sets, 15 Vest press (chest press), 11 gun show sets, 10 scarecrows, 5 tricep kickbacks

run a lap

2) 30 hallelujahs, 25 angry donkey kicks, 20 Randy’s, 15 V-ups, 11 Merkins, 10 sea turtles, 5 toe touches ( dead lifts)

run a lap

3) 30 heel beats, 25 around the worlds, 20 raggedy Ann’s, 15 Victory jumps, 11 Carolina dry docks, 10 sledgehammers, 5 tricep overhead ext.

run a lap

Then we did a round of Sally song challenge leg/arm combo

Then we did the Canon (Named for FIA Canon) Blast booty workout; right side first, 15 leg ext, 15 leg ext pulse, 15 fire hydrant, 15 fire hydrant pulse, 15 rainbows, 15 rainbow hold, 15 circles right, 15 circles left. Repeat on the left leg.

We took the last 5 mins to stretch and share. Cot and names o Rama to finish!


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