AO: The Battleground
Time: 5:00 AM Wednesday. December 29, 2021
Q: Home Girl
PAX: Dough Girl, Green Thumb
The Thang:
Seven-Eleven
Warm up:
·
Stretch out legs and hamstrings
·
Swing arms front to back and stretch
· Michael Phelps HUG
Cherry Pickers
·
Imperial March Song (Imperial walkers during the drum beat
of march and Raggedy Ann’s in between)
Sevens: Jack-Jacks/Jump Shots
·
Starting with mat…PAX do 1 rep Jack-Jack (one jumping jack and
one plank jack)
·
Run/Jog to 2nd pole…PAX do 7 Jump Shots (switch arms
as you “shoot”)
·
Run/Jog BACK to mat...PAX do 2 Jack-Jacks (2 Jumping jacks
together and 2 plank jacks together)
·
Run/Jog BACK to 2nd pole…Pax do 6 Jump Shots
·
Run/Jog BACK to mat...PAX do 3 Jack-Jacks
·
Run/Jog BACK to 2nd pole…Pax do 5 Jump Shots
·
Run/Jog BACK to mat...PAX do 4 Jack-Jacks
·
Run/Jog BACK to 2nd pole…Pax do 4 Jump Shots
·
Run/Jog BACK to mat...PAX do 5 Jack-Jacks
·
Run/Jog BACK to 2nd pole…Pax do 3 Jump Shots
·
Run/Jog BACK to mat...PAX do 6 Jack-Jacks
·
Run/Jog BACK to 2nd pole…Pax do 2 Jump Shots
·
Run/Jog BACK to mat...PAX do 7 Jack-Jacks
·
Run/Jog BACK to 2nd pole…Pax do 1 Jump Shot
Spin the ABS Wheel: (on my phone…Each PAX member spins…11
reps each)
ARM-ageddon
Cool Down:
Walk around the Church
Mat:
Begin with Childs Pose
·
Stretch out into Downward Dog
·
“Scoop” into Upward Dog
·
Back to Downward Dog
·
“Scoop” into Upward Dog
·
Standing up, stretch into Warrior I Pose
·
Transition into Warrior II Pose
·
Transition into Triangle Forward Pose
·
Switch legs and REPEAT - Warrior I, Warrior II,
and Triangle Forward
·
Standing Position…Breathe arms up and arms
around as you exhale
·
Breathe in arms up….as you exhale drop down to
Rag Doll
·
Roll back up to standing position and repeat
Closing: Prayer
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