05/21/2021 - rock - Wheels
AO: The Rock
QIC: Cookie Monster
Number of Pax: 4
Number of FNGS: 0
TexMex, Straight Shooter, Blank Canvas, Cookie Monster
It was a hot one today but 3 Pax joined me tonight at the Rock. We warmed up with a game of Never Have I Ever and then got into that thang.
Our thang tonight was Wheels, we had six wheels and 6 Rings of Fire. We were able to complete 2 full sets! With a few minutes to spare we walked a big lap to cool off then circled up for prayer (thank you Straight Shooter) and NOR.
Wheel 1: Bear crawl to your other mat, do 10 inch worms, bear crawl back. Hold plank until all Pax come back.
Wheel 2: Grapevine to other mat, do 15 Merkins, grapevine back. Goal Post Presses until all Pax are back.
Wheel 3: Walking lunges to other mat, 20 plank jacks, walking lunges back. Hold squat with cross punches until all Pax are back.
Wheel 4: Bear crawl to other mat, 25 LBCs, Bear crawl back. Jump ropes until all Pax are back.
Wheel 5: Grapevine to other mat, 20 shoulder taps, grapevine back. Calf raises until all Pax are back.
Wheel 6: Walking lunges to other mat, 10 extreme sit ups, walking lunges back. Hold plank until all Pax are back.
ROF 1: Flutter kicks passing 10 flute bridges
ROF 2: Hold plank and pass 10 Mtn Climbers
ROF 3: Jumping jacks passing 5 burpees
ROF 4: Arm circles passing 10 deadlifts
ROF 5: Hold squat with cross punches and pass 10 ground taps
ROF 6: LBCs passing 5 V Ups