Cardio, Arms, and Abs, Oh My!

Cardio, Arms, and Abs, Oh My!

Date: 3/23/21

Location: Shipwatch

Q: Shadow

Pax: Wrangler, Whisky, Vino, Ratchet, Petrillo, Old School, Feisty, Hatchet, Beach Bum, Mountain Music, Ninja, Sister Act, Country, Stable, Zookeeper, SmallTown, MackDaddy, Squirrel, Curls, Keys, Turbo, Sunshine, Red, Scrubs, Ole’, Money, Tidal Wave, Cadet, Baker, Everest, FNG’s 10 - Coach, Angles, Philly Girl, Skipper, ATV, Tarjay, Duplin, Namaste, Stretch, Glow,

Warm-Up:

Shadow Original to the Song Remember My Name by Fort Minor (squats, burpees, Heisman, squat twist, shuffle curtsy, alternating knees, shuffle touch opposite ankle, squat/v jump)

The Thang: Cardio, Arms, Abs Repeat (each exercise is one minute long, minimal break in between)

Cardio:

Tarantulas

Squat kick, squat kick, 180 turn repeat

One legged burpee, jump up and kick(30 secs each leg)

Lunge jump with a back kick (30 secs each leg)

Jump forward burpee, walk hands to feet

Shuffle Curtsy

-Repeat-

Arms:

Upright rows

Bicep curls

Triceps extensions

Push-ups

Wood-Choppers (30 seconds each side)

Renegade rows

Abs:

Peter Parkers

Box Cutters

Russian Twists

Folding Taco

Hip dips

Supermans

COT:

“You are braver than you believe, stronger than you seem, smarter than you think, and loved more than you know” Prayer led by Shadow