Go for the Gold

Title: “Go for the Gold” Date: 7/8/2031 AO: Riverside Q: Nuke PAX: Treasure Sunny Cash Money Sparks Scorpion Voyager Sunny Slainte Hurricane Puzzle Nuke Warm up 20 Jumping Jacks 20 Cherry Pickers 20 Rotator Cuffs Mosey from parking lot around the Senior Center to the awning in back. The Thang The first exercise in each round is 30 seconds. The next 4 exercises are AMRAP for 100 seconds, with a 10 second rest between each. Roll straight from the last exercise to the first exercise in the next round with no rest. Round 1 (Shoulders) 30 seconds - Raggedy Anns 1:40 – Front/Side Raises (super set) 10s rest 1:40 – Arnold Presses 10s rest 1:40 – Upright Row 10s rest 1:40 – Scarecrows Round 2 (Olympic Challenge) 30 second - Boy Bands 1:40 – Wall Sit 1:40 – Plank 1:40 – Burpees 1:40 – Froggers Round 3 (Chest) 30 seconds - Happy Jacks 1:40 – Close-grip Chest Press 1:40 – Butterfly 1:40 – Pullovers 1:40 – Diamond Pushups Round 4 (Tri/Biceps) 30 second - Imperial Walkers 1:40 – Triceps Kick-back (alternate) 1:40 – Triceps Extensions 1:40 – Hammer Curls 1:40 – Bicep Curl Round 5 (Abs) 30 second - Bon Bons 1:40 – Big Girl Sit-Ups 1:40 – Box Cutters 1:40 – Dead Bugs 1:40 – Dori 1:40 – Flutter Kicks COT Quote of the Day “The most difficult thing is the decision to act, the rest is merely tenacity.” —Amelia Earhart