AO: The Battleground
Time: 12/1/21 - 5 AM
Q: Homegirl
PAX: Warrior, Capt. Camo, Breakout, Dough Girl, Lol’ Mittens
Thant Thang: Conveyor Belt
Warm Up:
Shoulder/Arm/Head/Neck Roll
10 “Drops” (Standing…right hand taps left knee…left hand taps right knee…left hand taps left
foot from behind…right hand taps right foot from behind…squat…THIS is one Rep)
Standing legs apart - Stretch down to right foot…left foot…middle….
Standing legs together bend over to touch toes…transition to hanging like a rag doll…roll back
up to standing position slowly.
Breathe in arms up and breathe out arms around and back down.
Workout Routine: Parking Lot Conveyor Belt (One exercise per parking space…moving down after time
required per exercise…last PAX runs back to the front)
1. Commando Planks (push up, shoulder taps…one rep)
2. KatyDid Burpees (Standing, place hands by feet and jump feet back to plank, Inch worm back to
feet, stand up, jump back to starting position)
3. Dories (Lay on back, legs straight up at 90 degrees…drop down to “Dolly” – six inches off the
ground, spread legs out while keeping them just above ground and bring back straight) then
back up to 90 degrees.
4. Raggedy Annes
5. Happy Jacks (5 Jumping jacks + 2 squats)
6. Arm Weights You choose!
Rest…Water…Repeat as time allows! (Shoot for 3x)
Cool Down:
Walk around church
Closing: Announcements, Circle of Trust, Prayer
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