Disclaimer & Warm up

The thang (50 seconds on/10 seconds rest)

Write down 5 words, 20 blanks with numbers 1-20 under each blank. Have a pax pick a number from a bowl. The number matches an exercise and a letter. For example: Someone picks 1. Write down R over the blank marked 1. Then do Russian Twist. Repeat until all numbers have been picked and all letters have been written down.  See who can solve the mystery message. 

Message:      RETIRED LIFE HERE I COME

1. R – Russian twist
2. E – Energy burst – Hallelujahs while walking the pickle
3. T – Triceps extension – overhead
4. I – Inchworm walkouts
5. R – Renegade row
6. E – “Elevate” squat to calf raise
7. D – Dead lift
8.   L – Let’s do bicep curls ☺
9. I – Imperial walker
10. F – Flutter kick
11. E – Energy burst -> run the pickle
12. H – Hip dips
13. E – Elbow plank
14. R – Reverse crunch
15. E – Explosive lunges
16. I – Imperial walker squat 
17. C –Crockpot squat 
18. O – Overhead press
19. M – Monkey humpers
20. E – Explosive jump squat

 

Abs – 12 of each HC

• knee tucks
• scissor kicks
• plank to bear plank
• plank leg raises
• ankle biters
• BGSU

COT – There is a whole new kind of life ahead, full of experiences just waiting to happen. Some call it ‘retirement.’ I call it bliss. ~ Betty Sullivan

Name-o-rama