Location: Foxhole
Date: 2020-10-03
Weather: Frisky fall perfection
Q: Sushi
PAX: 7 – Fannie Mae, Beauty (DR), Lansbury, Bonjour!, Sushi, Animal Style, Zebra
Warm-O-Rama
Jog around the COT parking lot
Hamstring and hip flexor stretch into pigeon pose.
Triceps and some Michael Phelps
Tha Thang
HIIT:
5 rounds 20sec on 10sec off: plank jacks, squat jacks, merkins and long jumps
The Loopity Loop:
4 loops around the church with a different exercise each side. Start with a coupon side carry on the first side, second long side is get to the other corner anyway other than running straight forward. far side is combo of walking lunges, frog jumps and walking side lunges. Final long side is two sets of sprints with a quick rest in the middle. Repeat until coupons make it back to the start.
Finisher:
Roxanne burpee challenge…burpee every time Roxanne is sang
American hammers to finish it out
End in COT