Disclaimer/Warmup

This or That

If you choose option 1, complete 10 Jumping Jacks

If you choose option 2, complete 10 Plank Jacks

sunrise vs sunset

gold vs silver

tea vs coffee

mountains vs beach

cake vs ice cream

pearl vs diamond

books vs movies

 

The Thang:

11’s Round 1

Weights at one end of the parking lot; starting with 

1 Bicep Curl run to opposite end of parking lot complete 10 Burpees, all the way until 10 bicep curls / 1 burpee

Ring of Fire #1

Hold squat w/ weights, while each pax completes 11 weighted squats

Hold weighted glute bridge while each pax completes 11 BSGU

Hold weights overhead, while each pax completes 11 overhead press

11’s Round 2

1 tricep kickback run to opposite end, complete 10 jump squats rinse and repeat until 10 tricep kickbacks /1 jump squat

Ring of Fire #2

Hold plank while each pax completes 10 EC peter parkers

Hold side plank while each pax completes 5 thread the needle

Hold other side plank while each pax completes 5 thread the needle

COT & Name O Rama

“No one heals themselves by wounding another”