12.14.2020 - Schoolin' Life (inspired by Beyonce)
5:30 PM
AO - The Woodshed
Q - 757
PAX - Gypsy, Green Thumb, Hurricane, FNG - Spielberg, FNG - Offroad
The Thang -
These six women had no clue if the rain would ever subside on this brisk Monday... They braved the cold front and the damp parking lot and dominated a Tabata and strength training workout. We had ladies in their 20s, 30s, & 40s, all schoolin' life just like Beyonce!
Warm Up -
200 m jog
Arm Circles
Good Mornings
Spider Stretches
Tabata - 5 sets of the following movements, 20 seconds of work, followed by 10 seconds of rest; 45 second rest between sets
Jumping Jacks
High Knees
Burpees
Air Squats
Walk out Planks
Lunges
Butt Kicks
Plank
Abs - 3 sets of the following
Weighted Side Crunches - 15 on each side
Standing Bicycle Crunches - 20
Heel Taps - 15
Glute-on for Punishment - Sally Squats
Armageddon - Schoolin' Life
Cool Down -
200 m jog
Glute stretch
Tricep stretch
Hamstring stretch
Spider stretch
Name-o-Rama - We had 2 FNGs, so the group named them
COT - Prayer led by 757
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