Launch Workout

Date: 02/13/2021

Location: Brunswick County Complex

Q: B.A., Chowda, Hurricane

PAX: Puzzle, Wrangler, Whiskey, Line-Drive, Twilight, Rocky, Magnolia, B.A., Sunny, Turbo, TKO, Petrillo, Shadow, Vino, Ole', Hurricane, Flytrap, Chowda, Welcome FNG's: Crew, Goat, Baller

Warm-Up:

Annie is Not OK (to Michael Jackson's Smooth Criminal)

Start with jog in place, until first verse, then start speed skaters until soft chorus when you switch to Heisman's when the stronger Annie starts do jump squats, slow down to a jog and repeat for the next verse, Running man's during the long instrumental part, and end with a jog in place. Just make sure you're switching at different tones in the song.

The Thang:

B.A.'s Around The Building

Round 1: On the short stretch: the odd cones do plank walks until you get to an even cone then switch to walking lunges. Sprint the long stretches. Repeat

Round 2: On the short stretch: Odd Cones alligator push-ups until you get to an even cone then switch to lunge, lunge, squat.

Chowda's Wagon Wheel

Round 1 Spokes: Do the exercise listed at each spoke, then run to the center and do 5 burpees before moving to the next spoke. Round 1 Spokes: 30 Plie Squats, 30 Squat Jumps, 20 Merkins, 30 Plank Taps, 20 Spider Merkins

Round 2 Spokes: 20 Carolina Dry Docks, 20 Boot Strappers, 20 Monkey Humpers, 50 Mountain Climbers, 40 Dips

In a circle around the spokes side shuffle halfway and do 5 boy bands, side shuffle the other half and do 5 more. Repeat

MARY:

Hurricane's Fire and Ice Abs X2

No rest between each , count in cadence 10 of each:

Plank Up-Downs

Reach Out Planks

Twisted Reverse Crunches alternating sides

Seated Leg Lift

Walking Raggedy Ann's (5 Forward, 5 Backward)

10 Mermaids each side

Plank combo count to 30 in cadence for each: low, high, both sides

Wide Legged Sit-ups

3 Way wide leg crunches

Heels together Superman's

COT: The ladies of Brunswick FiA are nothing short of amazing. It was freezing, and raining, and you all not only showed up, but gave it your all and pushed hard. We really are better together. Great Launch Day Ladies!