Shopvac Q:
Field day Q – 11/6/19
Disclaimer
Warm-up: 4 corners – each exercise 1 minute (2 full rounds)
1. Rosalitas
2. Push-ups
3. Sit-ups
4. Squats
THE THING:
This workout was a full cardio workout with TONS of chest! There were 4 different lines and each PAX moved through the lines at their own pace.
Line 1: 5 Cones 20 yds apart. do 10 pushups at first cone, sprint to cone 2. 10 pushups at cone 2, sprint to cone 3. 10 pushups at cone 3, sprint to cone 4. 10 pushups at cone 4, sprint to cone 5. 10 pushups at cone 5, sprint back to beginning. Rinse and repeat 2 more times for a total of 150 pushups
Line 2: 5 Cones 20 yards apart. Run them in suicide form beginning with 3 burpees at cone 1, sprint to cone 2. At cone 2, 25 Shoulder taps. Sprint back to beginning and do 3 burpees. Sprint to cone 3, 50 Hallelujahs, sprint back to beginning and do 3 burpees. Sprint to cone 4, 75 calf raises, sprint back to beginning and do 3 burpees. Sprint to cone 5, 100 Jumping Jacks, sprint back to beginning.
Line 3: 2 cones 20 yards apart. 15 Mountain climbers. Walking Lunge to second cone and do 10 pushups. Sprint back. Rinse and repeat 2 more times for a total of 3 rounds
Line 4: 2 cones 20 yards apart. 20 Romanian Dead Lifts, 10 Jumping Jacks, then high knee to second cone and walk back. Rinse and repeat 2 more times for a total of 3 rounds. Finished up time with Sally
Count o rama – 12 women
Name o rama – Atlas, Bobby, Princess Sparkles, Hartland, Breezy, Hot Rocks, SoBe, Doublemint, Lucy, Rocky, S’mores, Shop-Vac
COT – 12 ladies showed up and worked hard! Being surrounded by strong women is a privilege. We’ve all just won by showing up and not staying on the couch. Sometimes in life, we face tough things, difficulties, obstacles and more. But we are strong. When we are not strong, we’ve surrounded ourselves by others who are. “You may encounter many defeats, by you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” -Maya Angelou
