Saturday, April 23, 2022
Rise-n-Shine
AO: The Battleground
Q: The Force
PAX: Green Thumb, Captain Camo, Warrior
2.0s: Cake, Pop Tart, Mario
The Thang: We started with a warm up lap to the second light pole and back to the stage. Then we did some yoga to stretch out and jumped into our sets. We did 3 sets with 4 rounds of 4 exercises in each round. We focused on legs, core, arms, and cardio. Our first round exercises were for legs:
- 15 goblet squats with weights
- 30 walking lunges with weights
- 15 dead lifts with weights
- 15 calf raises
2nd round exercises for core were:
- 15 big girl sit-ups
- 30 Russian twists with weights
- 15 lower body leg lifts
- 30 goddess dips
3rd round exercises for arms were:
- 15 bent over rows with weights
- 15 bicep curls
- 15 shoulder presses with weights
- 15 tricep kickbacks with weights
4th round exercises for cardio were:
- 15 burpees
- 15 jumping jacks
- 30 high knees
- 30 mountain climbers
For the cool down, we walked to the second light pole and back and then did some more yoga stretches including a gate vinyasa (flow), child's pose, pigeon pose and corpse pose.
The ladies killed it! It was hot at the park and no shade, but the ladies kept going and did 45 reps total of all the exercises! Ladies, you did 45 burpees!!!! We ended with announcements, COT, prayer, and picture. Y'all are incredible!
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