04/13/2021 - The Launch Pad - 4 Corners
AO: The Launch Pad
When: 04/13/2021
PAX:
Number of Pax: 11
Pax Names: Baby Hands, Baby Wipes, Bunyan, Dabo, Glenn, Moonlight, Nair, Sam Walton, Tang, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: MiaHamm
Introduction
Come on out for a full body workout. We’ll stay close but be on the move the entire time and incorporate all muscle groups. Bring your coupon and a go forth attitude.
Warm-O-Rama
Motivators from 5
Tappy-taps
Imperial Walkers
Abe Vigodas
The Thang
Utilizing the paved path around the soccer pitch(a little over 1/4 mile), we used each of the 4 corners to do exercises in reps of 10, 20, 30, 20 and 10. In between each set, we ran about 100 yards to the next corner to do next exercise. Total of 5 laps around the track. On laps 2 and 4, carry your coupon all the way around the track to use as needed. Exercises:
Station 1:
10- Derkins
20- Curls
30- Merkins
20- Skullcrushers
10- Punch-up Merkins
Station 2:
10- Squat Jumps
20- Dips
30- Bonnie Blairs
20- Goblet Squats
10- Lunges
Station 3:
10- Burpees
20- Shoulder Press
30- Side straddle Hops
20- Curls
10- Walmart Burpees
Station 4:
10- BB sit-ups
20- LBC’s
30- Plank Jacks
20- Shoulder Taps
10- Mountain Climbers
Mary: American Hammers, Freddy Mercury’s, Plank ring of fire, LBC’s
Circle of Trust
We recently discussed genetic makeup and its role on our bodies. Of course genetics play a role, but don’t allow that to block you from your goals. We control our own destiny. Those that keep showing up will be rewarded. Thank you all for coming out this morning. It was great to see everyone and we all got better.
Lord’s Prayer
Naked Man Moleskin
Great seeing everyone out. We are all at different stages of our path. Some have been been coming routinely for weeks, months or longer. Some are just jumping back in. Thanks to all who came and got better today.