Keep’n it Moving

AO: The Bound

When: 2025-01-08

QIC: Tsunami

PAX (8): Cookie, False Start, Ha-ha, Harding, Nacho Libre, Red Ryder, Scampi, Tsunami

Preamble:

It was really cold with a windchill around 17. that didn't stop us from showing up and getting the work done!

Warm-O-Rama:

Moseyed up and around the parking lot. SSH, Weed pickers, Willie Mays Hayes, Imperial Walkers and Sun Gods.

The Thang:

Did the following exercises in reps of 25 with a lap around the lower parking lot in between each one. Cycled thorough each circuit for 10 min.

Circuit 1: Lower Body Focus (10 minutes)

  1. Squats 
  2. Lunges (alpha count)
  3. Star Jumps 
  4. Calf Raises
  5. Skater Jumps
 

Circuit 2: Upper Body & Core Focus (10 minutes)

  1. Merkins
  2. Mountain Climbers
  3. Diamond Merkins
  4. LBCs
  5. Triceps Dips
 

Circuit 3: Cardio & Full Body (10 minutes)

  1. Burpees
  2. Bonnie Blairs
  3. Plank Jacks
  4. Jump Squats
  5. SSH

COT:

Prayers for Ha, Has dad, prayers for Scampi and his wife, Prayers for Red Ryders Son.

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