Stations and Cones Up/Cones Down

 

Wednesday, January 11, 2023

Play Date

AO: Tree House

Q: The Force

PAX: Detective, Milk Maid, Hurricane, Home Girl

2.0s: Lady Bug, Butterfly, Rainbow Sprinkles, Cookie Monster, Mario and Bowser Jr.

The Thang: We started our warm up with some Warrior vinyasa-Warrior 1 into Warrior 2 into Reverse Warrior. Then we used the straps to stretch our shoulders with some windmills and side-to-sides. Then we did some good mornings and wide leg stretches.

After the warm up, we began working on stations. We completed a total of 4 sets. Each set consisted of 5 different exercises, with 45 seconds of work, 20 second rest with a 1 minute rest in between each set. We did the same 5 exercises for the first 2 sets and then switched to a new set of exercises for the last 2 sets. The exercises for sets 1 and 2 were:

• glute bridges
• overhead press
• tricep kickbacks
• Russian twists
• alternating fire hydrants

The exercises for sets 3 and 4 were:

• plank
• squats
• standing twist crunches
• bicep curls
• LBCs

Once we completed our 4 sets, we played a game called Cones Up/Cones Down. We split into 2 teams of 3, one team was team "Cones Up", the other team was "Cones Down". There were 9 cones scattered throughout the park, some were knocked down, some up. The object of the game is for each team to either knock down the most cones when the time is up, or have the most cones up when time is up. Team Cones Down has to do a jumping jack every time they knock a cone down while Team Cones Up has to squat to pick them back up. We played 2 rounds, the first for 3 minutes and then we switched sides and played the second round for 2:30 minutes. We ran around trying to pick up or knock down as many cones as we could before time ran out and definitely wore ourselves out doing it. All in all, I think the ladies had a good time. We finished with more windmills and side-to-sides with the straps, COT, and pic. Thanks ladies!