Countdown to Awesome at The Anchor

When: 8/26/19

Where: The Anchor

Q: Shiplap

PAX: Lake Life, Slugger, Hop Along, Pickle, Hocus Pocus, Giant

DISCLAIMER I am not a trained professional. It’s raining. let’s modify to be safe!

WARM-UP:

Start Your Watches!

Stretch while I explain workout

THE THANG: Modified due to rain! 3 Stations, now all under pavilion/stage. At each station is a list of exercised, reps 50, 40, 30, 20, 10. We will run lap between stations. Repeat each station as time allows.

GROUP 1

50        SQUAT + OVERHEAD PRESS

40        FORWARD LUNGE + BICEP CURL

30        JUMPING JACKS

20        ROW + FLY

10        TRICEP DIPS/EXTENSION w AB CRUNCH

GROUP 2

50        PLANK FOR :50

40        DONKEY KICKS (20 PER SIDE)

30        WALL SIT FOR :30 WHILE PARTNER DOES HIGH KNEES

20        PLIE + LEG LIFT (10 PER SIDE)

10        PUSH UP + SIDE TWIST

Run lap

GROUP 3

50        FLUTTER KICKS

40        PLANK SHOULDER TAPS

30        STEP UPS

20        DIPS

10        DECLINE PUSH UPS

Run lap to STAGE

REPEATED SOME EXERCISES

SALLY

With squats and weighted ball. Bring Sally up, press all overhead then pass to right. If you end up with ball on clapping section, do a burpee

RING OF FIRE, ABS

Sitting in circle facing out, pass the weighted balls around the circle doing Russian twists. Reverse and repeat until song is over

>>INSPIRATION

If you must look back, do so forgivingly.

If you must look forward, do so prayerfully

However, the wisest thing you can do is be present in the present gracefully