Disclaimer + Warm Up

Pax traveled to Small Parking lot at Resurrection Lutheran. It was set up beautifully for this workout. Before Q arrived there were already 2 cones and a nice straight line down the middle of the parking lot. Q arrived prior to workout to distribute red solo cups along the line approx 10 yards apart. Beethoven and Walkman saw the Q while doing EC run wondering what she was doing in the parking lot. Fortunate for the Q, they resisted the urge to mess up the Q’s red solo cup arrangement 🥤🥤🥤🥤🥤🥤 

(This workout was a Bon Voyage original from 2020 quarantine)

The Thang:

Count off into 2 groups; Group 1: cup work Group 2:jog the pickle until Group 1 is done. Swap

Round 1:  Somewhere over the Rainbow 🌈 🏃🏻‍♀️

From starting cone, Run to first cup do 1 burpee, run back to start, Run to 2nd cup, Do 2 burpees, run back to start, Run to 3rd cup, do 3 burpees, run back to start…….. all the way to the far cone (7). Then return down the rainbow from 6 to 1. 

Round 2: I’ll make a Wo(Man) out of you 🏋🏽‍♀️

**A woman maker is: Start standing, down to plank, pick up right arm (put it back down), push up, pick up left arm, push up, return to stand and jump.

From Starting cone: Walking Lunge to first cup, do 1 wo(Man) Maker and 2 squats, continue on to second cup in a walking lunge, do 2 wo(Man) Makers and 4 squats.  Continue to each cup adding one Woman Maker and 2 squats at each cup. After you finish the 6th cup, walkimg lunge all the way back to the starting line. 

Round 3:  The Bear Necessities🧸

From Starting line, bear crawl to the first cup, do the first exercise.  Crawl to second cup, do the first and second exercise, crawl to 3rd cup, add the exercise, etc adding on until all exercises are complete 

10 dips

10 Peter Parkers 

10 Blast off Push Ups – we got thru these 3  and Q called an audible so Pax would have time for a picture and abs. 

10 Squats

10 Hillbillies

10 Hallelujahs

Mosey back to the park 

We had to work around the garbage truck, so Pax grabbed their mats and made our way to the sidewalk for Captain Thor 👮⚡️

– do as many reps as you can in 2:00 min 

Hootie voiced her desire for another strong COT by the Q. 

Q had nothing. 

NOR