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Canvas’s Rocky Mountain Tribute

cparrott1

This tough-as-nails Pax join me for a tough booty-challenge inspired by a recent climb in the Rockies! From left to right: Canvas on Q! Summertime, 007, Duchess, Ranger, Mentor, Hawkeye, Flipper, Deluge, Contessa, and my very own 2.0 Starlord!
I’m not a trained professional. Please modify as needed!

Warmup: 

Run up to stop sign; Gate Keepers; Run to other stop sign; Toy Soldiers; Leg Swings to Chapel

The Thang:

10 high knees between each exercise

50 Donkey Kicks

45 Glute Bridges

40 Fire Hydrants

35 Narrow Squats

30 Runners Lunge Jump

25 Deadlifts

20 Squat to Woodchop

15 Kettlebell Swing

10 Double-Tap Reverse Lunges

5   No-Hand Get-Ups or Squat-toCalf Raise

Run/Walk the full Chapel, water, stretch, get ready…

5   No-Hand Get-Ups or Squat-toCalf Raise

10 Double-Tap Reverse Lunges

15 Kettlebell Swing

20 Squat to Woodchop

25 Deadlifts

30 Runners Lunge Jump

35 Narrow Squats

40 Fire Hydrants

45 Glute Bridges

50 Donkey Kicks

Run/Walk the full Chapel, water, stretch, get ready… Head back up/down the pyramid and repeat for time.

Stretch those hammies, glutes, hip flexors, and quads… and glutes again!

Inspiration: “I don’t care how much power, brilliance or energy you have, if you don’t harness it and focus it on a specific target, and hold it there you’re never going to accomplish as much as your ability warrants.” — Zig Ziglar

We can’t climb farther than we’ve ever been if we keep doing the same things. Set a goal. Aim high. Focus on your target. You can do great things if you harness your perspective and energies towards the greatness!