November 20th, 2021 By Hokie Pokie

Group grabbed a coupon, dropped it off at the small shelter and then headed over to the tennis courts for the warmup.

Warmarama:

Soccer style warm up

SSH (IC) x 12

Penny pickers (IC) x 12

Leg Stretching

Arm Circles

 

Head back to the small shelter for a planned ladder Tabata style workout. Q calls the workout and the phone told us when to start and stop.

 

Round 1: 10 seconds on 10 seconds off

Round 2: 20 seconds on 10 seconds off

Going up to 4 rounds

Doing all 5 exercises in each round

 

We jumped into the beat down.

 

Arms:

1. Curls
2. Skull Crushers
3. CDD
4. Rows
5. Merkins

 

Run a lap

 

Legs:

1. Calf presses with coupon
2. Hold squat
3. Smurf Jacks
4. Monkey Humblers
5. Lunges

 

Run a lap

 

Cardio:

1. Burpees
2. Jumps
3. SSH
4. Apollo Ohno
5. Mt Climber

 

Somme quick Mary.

Low Flutters (IC) x 12

RBC (IC) x10

Recover…Recover

Thanks for coming out this morning and following along!!

HP

 

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