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Date/Time
Date(s) - 02/16/2021
6:00 pm - 6:45 pm
Site Q - OK
Location
The Commons (Levis Commons
Categories
Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.
2.16.21 Beat the Clock – Snowmaggeddon!
Q – Charmin
PAX – Huffy, Ponzi, Chanel, Shawshank, Bonds
Warm-Up:
1. 15 – SSH
2. 15 – Sprinters w/ Jump
3. 15 – Air squats w/ twist
Merkin Challenge (each 45 sec)
1. With coupon – merkin reach L, merkin reach R, merkin F foot up, merkin R foot up
2. Middle, left, middle, right
3. Diamond
4. Wide
5. Carolina Dry Docks
6. Mike Tysons Merkin to sit back
Plank Challenge (1 min each)
1. 1min hold
2. Plank – hip dips
3. Side plank ( upper elbow to lower knee)
4. Plank and reach, Plank and leg lift, then move legs side to side)
5. Plank, jump side to side
Arm Challenge (45 sec each)
1. From all 4s – Row, row, row, flip, press
2. Curls
3. Wide press to middle Press, wide press turn to middle
4. Row and Center Row
5. Bent over Fly
6. Tricep (behind head)
7. Straight arm hammer curl
Full Body Challenge (1min each)
1. Burpees
2. Tuck Jumps
3. Imperial Squat Walker
4. Leg Touch (crab position)
5. Sprinters
6. Coupon – Wide leg, lean to one side – stand and bring coupon around head opposite shoulder
Leg Challenge (30 secs each)
1. Lunges with coupon
2. Lt. Dans
3. Prayer Squats
4. Squat and reach foot wide
5. Side to side jump lunge
6. Bring knee up to elbow, reach down and touch opposite toe – leg goes back
Ab Challenge (30 secs each)
1. V-sit (elbow to knee then reach for foot)
2. Hammer with coupon
3. Around the world with coupon
4. On back – knees up – drop one leg and alternate
5. Leg climbs
6. Crunchy Frog
Prayer intentions – Bonds uncle Mark. Huffy’s friend Jude.