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?