10/23/2021 - foxtrot - What’s Kraken?

BackBlast:

This morning due to the Pumpkin Festival we moved our beatdown to the Tennis Pavilion area.  It was initially a cold & dreary morning as we all arrived.  But by the end of the beatdown the sun came out and it was a beautiful sunny morning.

We warmed up with some neck and arm circles and hip rotations.  This mornings agenda was a Kraken beatdown, one of my faves.

The Thang ~

8 stations set up in a large circle.  All Pax spread out among the cones.  Start out by doing 30 reps of each exercise listed at the cone.  Then run a large lap around the circle of cones to the cone past the one you just did and do the next set of exercises. Rinse and repeat all the way around the large circle.  Once you got back around to the starting cone, the rep count dropped to 20, and then 10. Then back up the count from 10 to 20, then 30 if necessary.

Exercises:

1.  Step Ups
2. Upright rows
3. Hillbillies
4. Jump squats
5. Calf raises
6. Hallelujahs
7. Imperial walkers
8. Side lunges

We stopped halfway through to come together to do 50 scarecrows.  Check that off the scavenger list!  Then back to the workout.

We stopped at 8:55 to do 5 minutes of screaming shoulders.  5 continuous minutes of Moroccan night clubs, Randys, Hallelujahs, Around the worlds…..more Moroccan night clubs…more randys……MORE Halleluhas.  We stopped right at 9:00.  Shoulders were screaming.  Mission achieved.  Check another off the scavenger list!!

A great morning with most of us averaging about 2 miles ran.  We circled up for COT and prayed for friends and family struggling with illness, our children, and our FiA sisters everywhere who are struggling. If you are, please don’t forget you are not alone, and you are loved.

Have a wonderful weekend ladies!