Time: 5:00 AM Wednesday, November 24, 2021
Q: Home Girl
PAX: Dough Girl, Warrior, Captain Camo
The Thang: Instead of a "Turkey Trot" we did an Indian Run as well as King of the Castle found in Lexicon.
Warm Up:
·
Head/Shoulder Roles
·
10 Mat Taps (side shuffle to the right, tap mat
with right hand…side shuffle to the left, tap mat with left hand.)
·
20 Seal Jacks (Just for giggles!)
·
3 Stand and Breathe (prayer hands inhale hands up…exhale
hands down and back to prayer)
Workout:
·
“Indian Run” around the CHURCH
** PAX AT THE FRONT OF THE LINE WHEN WE
MAKE IT BACK AROUND WINS! **
·
“King of the Castle” Routine (mat planks and
coin)
Ø
HEADS – 10 Plank Up/Downs (high plank/elbow
plank/high plank/ elbow plank…)
Ø
TAILS – 5 Inchworm Planks (Standing…step down to
plank with hands…back up to Standing)
Ø
** FIRST ONE TO FINISH 10 ROUNDS/FLIPS WINS! **
·
“Indian Run” around the church PARKING LOT
·
“King of the Castle” Routine (weights and coin)
Ø
HEADS – 10 Jello Shooters (left arm side/right
arm front…switch and repeat)
Ø
TAILS – 5 Surrenders (stand…kneel all keeping
hands in the air holding weights)
·
“Indian Run” around the church PARKING LOT
·
“King of the Castle” Routine (mat on backs and
coin)
Ø
10 Narwhals (pump hips with leg lifted…. rotate
legs each toss)
Ø
5 Windshield legs together in air…bring down to
the left…then center…then right…back to center (1) …repeat)
·
“Indian Run” around the CHURCH
Cool Down:
·
Arms and Legs straight up and down like a pencil…feel
the stretch...breathe
·
Sit up on bottom…touch toes…stretch
·
Legs out side-to-side…stretch once to right
(left arm overhead/right hand touching right foot/ankle/knee) …switch to left
side (right arm overhead/left hand touching left foot/ankle/knee)
·
Thread the Needle
·
Cat/Cow
·
Child’s Pose
·
Stand…Breathe…Inhale arms up and exhale down and
hang like a “Ragdoll”
ClClosing: Announcements, Circle of Trust, Prayer
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