Recent Workouts

Backblast 12/22/20 (Kgspt)

Q: Wonder Woman

Where: Kingsport Centennial Park AO
When: 12/22/20 5:30 AM
Who: Fizz, Bindi

Disclaimer, Warm Up: Toy Soldiers (Frankensteins), Snowangels (Jumping Jacks), Dashing Through the Snow forwards and backwards (High knees and Buttkickers) in cadence.

The Thang: Run Run Rudolph. Pretend we are Santa trying to deliver all of the presents before Christmas. If you brought a ruck to wear, then add that to wear as your “sack of presents” :blush:

Round 1:
-5 squat jumps (Santa putting presents under the tree)
-10 mountain climbers (climbing the chimney) rt side cts
-10 jumping lunges (scaling the rooftops) rt side cts
– run 1 lap around park (flying around the world)

Round 2:
-4 squat jumps
-8 mountain climbers
-8 jumping lunges
– 1 lap

Round 3:
-3 squat jumps
-6 mountain climbers
-6 jumping lunges
-1 lap

Round 4:
-2 squat jumps
-4 mountain climbers
-4 jumping lunges
-1 lap

Round 5:
-1 squat jump
-2 mountain climbers
-2 jumping lunges
-1 lap
Oops! We forgot presents back at the workshop! (AKA park bathrooms)

Partner Workout:
Wall Sit/”Polar” Bear Crawl”, switch
Plank against wall/”Penguin” (Duck) Walk, switch
Belly Against the Wall/”Polar” Bear Crawl, switch

Back to the air….
Round 1:
-1 squat jump
-2 mt climbers
-2 jumping lunges
-1 lap

Round 2:
-2 squat jumps
-4 mountain climbers (add pushup)
-4 jumping lunges
-1 lap

Round 3:
-3 squat jumps
-6 mountain climbers (add pushup after 4 climbers)
-6 jumping lunges
-1 lap

Round 4:
-4 squat jumps
-8 mountain climbers (add pushup after 4 climbers, total of 2)
-8 jumping lunges
-1 lap

Round 5:
-5 squat jumps
-10 mountain climbers (add pushup after every 4 mountain climbers)
– 10 jumping lunges
-1 lap around parking lot

Santa ate too many cookies over his trip so we did 10 rounds of 10 seconds of sit-ups/10 sec of plank

The Skinny: We may have ran ran like Rudolph but Christmas is the time to slow, slow down! Praying for time for you to enjoy your family and friends this Christmas season.