Warm Up: 

Warm ups last approx 5 min

important to warm up the muscles, also gives late comers the chance to get settled

In cadence counting to keep women together

Good Mornings 15

Toy soldiers 15 IC

Butt kickers 15 IC

Arm circles forward and back 15 IC

Jumping Jacks IC

Inchworms x5

 

The THANG (the main portion of the workout)

Count off to break pax into 2 teams (Team A & Team B) for Quiz Bowl-style game

One pax from Team A travels to far end of parking lot to pick a question. Return and ask Team B. If correct, Team B gets 1 point

Rinse and Repeat w/ a Pax from Team B asking Team A.

Entire Pax is doing the same exercise while teammate travels

 

ROUND 1 (questions 1-4 & repeat exercises for questions 5-8)

Round 1 exercises – traveling exercise: SKIP

1.plank jacks

2.push ups

3.split squat L

4.split squat R

After 8 questions, take a break and do 4 corners:

4 CORNERS (before we start the exercise at each corner, share 3-4 highlights, while Pax hold squat)

In corner #1, do 20 reps of each exercise, then in corner #2, do 15 reps of each, in corner #3, 10 reps of each, and in corner #4, do 5 reps of each

Exercises:

• Monkey humpers
• Hillbillies
• Carolina dry docks
• High knees (hard count)

Back to our Teams for 

ROUND 2 Questions 9-12 (repeat exercises for questions 13-16)

Round 2 exercises – traveling exercise: NUR

1.burpees

2.tricep dips

3.mountain climbers

4.curb squats

Bonus questions: What is the state with the 2nd most FiA regions? 

ABS/glutes: shoot thru’s, lateral bear crawls, bear hold taps, lbc’s 30 sec of each

COT: You are never too old to set another goal or to dream a new dream.” C. S. Lewis

Name O Rama