DISCLAIMER: I am NOT a trained professional…work out at your own pace and modify as needed.
PAX: Luna, Buckeye, 007, Defender, Contessa, Rogue, Canvas, Starlord, Deluge, Ranger, and McQueen.
We started with a WARM UP of shoulder rolls, head rolls, arm circles forward and back, leg stretches, laterals and knee pull ups. It was a rainy day but we were able to get a chapel run in before the rain started.
The PAX partnered up for ROUND ONE of 7 stations with 2 exercises in each station (total of 14 different leg exercises) that went for 45 seconds on and 10 seconds of rest. The PAX then rotated to the next station after completion.
After stations 1-7 were completed, we gave our legs a break with the PAX meeting in the middle of the chapel. Half the PAX ran to one end of the chapel and the other ran to the other end of the chapel where we all did 10 tricep dips; we then all ran back to the middle and then to the end of the chapel for mountain climbers. We repeated the meeting in the middle and running to the end 2 more times with 10 high knees and then 10 jumping jacks.
The stations 8-14 stations were then set up for the next round of 14 new leg exercises. We went back to our partners and completed each station as we did the first time to burn out the legs.
We then went to our mats for Epic Abs. There were 15 exercises of 40 seconds each and NO REST. We ended with a cool down of lying flat and stretching, pulling one leg up, stretching and crossing over our body. We then did the other leg. We went to cobra, child’s pose, quad stretch, figure 4 stretch and anything else the PAX needed.
The inspiration came from 2 different PAX members. One was Starlord…our 13 year old member who made it a goal this summer to stay dedicated to her workouts. She is fabulous and amazing to be coming out when most teenagers are probably sleeping their summer mornings away. The second inspiration came from Luna who noticed at Saturday CofFia that I seemed less than enthusiastic about my Q on this Tuesday. I was excited about the Q, but I was disappointed in the rainy forecast. However, it gave me a much needed reminder it is not joy that makes us grateful, it is gratitude that makes us joyful. I am joyful for this wonderful PAX of ladies who joined me and for our ability to come out and work out on this beautiful rainy day. As PSALM 118:24 says: THIS IS THE DAY THE LORD HAS MADE, LET US REJOICE AND BE GLAD IN IT.