Q: Wonder Woman
When: November 12, 2020 5:30 AM
Where: Kingsport Centennial Park
PAX: Friend, Peaches, Bindi, Poet (FNG)
Weather: Kinda wet, Kinda wild, Kinda wonderful
Disclaimer
Warm Up: Arm circles forwards and backwards in cadence, Jumping Jacks in cadence, run the circle
The Thang:
OC- Each round is 5 minutes in length (do that round as many times within 5 minutes)
Round 1
– 10 Pushups
– Bear Crawl the spokes of the circle forwards and backwards
– 10 Squat jumps
– Run the circle
Rest
Round 2
–10 DB Press
–Crab walk the spokes of the circle forwards and backwards
–10 jumping lunges (each leg counts)
–Run the circle
Rest
Round 3
–10 DB Renegade Rows
–Prisoner Walk the spokes of the circle forwards and backwards
–10 180 degree Squat jumps
–Run the circle
Rest
Round 4
– 10 Squats
– Burpee Broad Jump the spokes of the circle forwards and backwards
– 10 Situps
– Run the circle
Rest
Round 5 – FiAs’ Choice
-10 pushups or 10 squats
-Bear Crawl or Crab Walk
-10 Situps or Squat Jumps
-Run the circleCount a rama, Name a rama
COT: Gratitude. Gratitude is being thankful and saying so. (Remember our veterans)
