Meet Me At The Station

Meet Me At The Station

8/9/22

AO: Riverside

Q: Hurricane

PAX: Treasure, Coleman, Ripley, Thriller, Cash Money, Barkley, Scorpion, Voyager, Avalanche, Puzzle, Hurricane

Warm Up:

Follow the leader over to the wall to drop off mats then to the platform incorporating the following exercises while moving: High Knees, Monster Walk, Butt Kickers, Side Shuffle, Jog

Elevation Station: Using the platform for all exercises

Start with 15 reps of each, then 10, then 5

Decline Push-Ups

5 Box Jumps

Side Step-Ups (per leg)

5 Box Jumps

Triceps Dips

5 Box Jumps

Mosey to the wall

Wall Station: Using the wall for all exercises

Start with 15 reps of each, then 10, then 5

Single Leg Hip Thrusts (per leg)

3 Wall Walks

Incline Push-Ups

3 Wall Walks

Bulgarians (per leg)

3 Wall Walks

Ab Station: Using the wall for all exercises (feet on the wall, knees 90 degrees)

Start with 15 reps of each, then 10, then 5

Ankle biters (try to touch the wall)

Sit-Ups (try to touch the wall)

Cross Knee Crunch (elbow to opposite knee) (per Side)

Elevated Plank (count to 15, then, 10, then 5)

COT: You must tell yourself, 'No matter how hard it is, or how hard it gets, I'm going to make it.' - Les Brown

IMPACT: You never really know the true impact you have on those around you. You never know how much someone needed that smile you gave them. You never know how much your kindness turned someone's entire life around. You never know how much someone needed that long hug or deep talk. So don't wait to be kind first. Don't wait for better circumstances or for someone to change. Just be kind, because you never know how much someone needs it. -Nikki Banas