Wow!  I love the weather that we had this morning – it was perfect!  The sun was shining and the air was cool.  Now, I made the announcement yesterday that there would be limited run because of my bum/lame foot (plantar fasciitis), but I wanted to give the ladies a choice in their workout this morning.  I didn’t have it all figured out in my head, but I decided that I would setup a circuit and we could decide from there.  I was in the process of setting up our circuit when who should appear – PanAm!!  Sweet!!  Circuit is setup and we climb the hill to the community center parking lot to discover 9 more smiling faces!

Warm Up

Arm circles forward/backward, Hallelujahs, Push the water forward/backward, Jumping jacks 20IC then we were doing High knees, Buttkickers, Toy soldiers, and Side shuffle on our way from the parking lot to the big field.

The Thang

First, there were more FiAs than I anticipated having this morning, so I had to make a couple of changes to the circuit – what a lovely problem to have!!  Anywho, changed from a choice between jump rope and agility ladder to each being it’s own station then I added another exercise to the center of the circle – Sparky crabs!

Second, I gave the Pax a choice of doing a straight up circuit Tabata or going through the circuit then bear crawl/crawl bear then running up the big hill – wash repeat.  Apparently everyone hated the idea of bear crawling so they went for the straight up circuit Tabata.  LOL

Circuit Tabata Stations (20 seconds work, 10 seconds rest, 8 cycles per Tabata – 30 seconds rest between Tabatas)

  1. Battle Ropes
  2. Goblet Squat with 20lb dumbbell
  3. Plank Jacks
  4. Lateral Raises/Front Raises/Upright Row with 5lb or 10lb dumbbell
  5. Kettlebell Swings
  6. Glute Bridges with Booty Bands
  7. Ball Slams with 15lb or 20lb slam balls
  8. Criss Cross Jump Squats
  9. Agility Ladder
  10. Jump Rope then switched to Jumping Jacks because the rope handle broke
  11. Sparky Crabs in the center

It was a fun morning with a lot of fun conversation – Miller and Mapquest – I am thinking of you!  LOL


Thanks for joining me this morning ladies!  It was truly wonderful seeing your lovely, smiling faces and hearing your happy voices.  Have a wonderful holiday weekend!!