There were kids playing on the ninja course when the Q arrived, so we modified the workout to the shelter (luckily, most of what was planned still worked perfectly)

 

Warm-Up: Good Mornings, Jumping Jacks, Arm Circles, Open/Close Gate

Warm-Up #2: Q has been watching too much figure skating this week and has quad jumps on the brain. So we did the following series: 4 skaters (EC), 1 burpee, then 8 skaters, 2 burpees, and keeping counting up keeping the 4:1 ratio. We went to 28:7 to complete the 8 week challenge (+ some!). This was a good cardio burst, Q’s unofficial name for it is the “Nathan Chen”.

The Thang: Four Corners

4 stations, 4 rounds, 1 exercise at each station for each round, with a different way to move to each station. We split into even groups at each corner and held squat between rounds to wait for all Pax to catch up.

(Station #, Round 1, Round 2, Round 3, Round 4, How to get to next station)

1: 25 Glute Bridges, 30 Donkey Kicks, 30 Fire Hydrants, 20 Clamshells, Lunge Walk

2: 25 Pushups, 30 Shoulder Taps, 30 Hallelujahs, 30 Prayer Pulses, Broad Jump

3: 25 Squats, 30 Alternating Lunges, 30 Step-ups, 30 Bulgarian Split Squats, Side Shuffle

4: 25 Tricep Dips, 20 Bicep Pushups, 20 Tricep Pushups, 20 Australian Pushups, Bear Crawl

(Everything is easy count if applicable!)

We got through all 4 rounds and had time to repeat round 1 before we circled up for Pax Choice Abs. We did 25 each of: American Hammers, Big Girl Sit Ups, Flutter Kicks, Ski Abs, Plank Up/Downs, Heels to Heaven, Bicycle Crunches, Ankle Biters and LBCs.

COT: “Doing great things does not often mean doing big things”

Thanks for joining me ladies!