Station Nation

When: Saturday, August 10, 2019 (The Chapel)

Q: Canary

Pax: Astro, Star Crunch, Cinderella, Nomad, ZuZoo, Hoot, Tinsel, Hop Along, Summertime, Shiplap, Jolt, Duchess, Ranger, McQueen, Broadway

FNGs: Blugrass, Hammer, 180, Beignet

The Thang:

  • WARMUP
    • Light jog & Stretch
  • STATIONS – Divide into 4 groups and rotate around stations
    • Lower Body Station
      • 10 Plie’ Squats
      • 20 Jump Squats
      • 30 Standing Leg Side Lifts
      • 40 Alternating Lunges
      • 50 Squats w/front kick
      • 60 Chair Sit
      • Run 1 lap around building
    • Cardio Station
      • 10 Tuck Jumps
      • 20 Mountain Climbers
      • 30 Jumping Jacks
      • 40 High Knees
      • 50 Skaters
      • 60 Run Drill
      • Run 1 lap around building
    • Upper Body Station (weights)
      • 10 Burpees
      • 20 Pushups
      • 30 TriDips
      • 40 Overhead Press
      • 50 Bent Over Rows
      • 60 Bicep Curls
      • Run 1 lap around building
    • Core Station
      • 10 Star Crunches
      • 20 Bridges
      • 30 Supermans
      • 40 Plank Jacks
      • 50 Crunches
      • 60 Russian Twists
      • Run 1 lap around building
  • GROUP HILL RUN
  • COOL DOWN
    • 5 min Stretch & Inspiration
  • CLOSE-OUT
    • FNG’s, Circle of Trust & Name-O-Rama
    • Group Picture

Inspiration: A life worth remembering is a life worth imitating. What will be your legacy?