Merry We Go Round

Title: Merry We Go Round Date: 10/7/2021

Q: Voyager Location Riverside: PAX: Southpaw, Barkley, Bookworm, Passport, Slainte, Scorpion, Puzzle, Hurricane, Sunny, Welcome FNG Sketch Warm Up: Duck Duck Goose - Two PAX run around full circle while others do warm up (jumping jacks, toy soldiers, stretching, etc) until everyone has runaround once. The Thang: Alternate walking around in a circle for 30 sec holding weights in various positions, then stop and do 30 sec of an exercise. Do two rounds of each set. Set 1: Walking for 30 sec: Arms straight above head like a I Arms up but bent like a U Arms held out at side like a T Arms held out in front like zombie Arms held out but crossed Arms down away from sides Arms down by sides Stops for 30 sec: Deadlifts Airplanes/chest flyes Tricep kickbacks Curtsy lunge with bicep curl Calf Raise with shoulder shrug Sumo Squat Punches and Uppercuts Walking for 30 sec: Arms down by sides Arms down away from sides Arms held out but crossed Arms held out in front like zombie Arms held out at side like a T Arms up but bent like a U Arms straight above head like a I Set 2: Stops for 30 sec: Bicep curl arms straight out to side Jump Squats Alternating Rows/see saw rows Push Ups Bent elbow arm rotations - down rotate up Swing Goblet squat Finishers: 30 sec of each exercise, no rest. Butts: Circle Fire Hydrants (each leg) Glute Bridge Donkey Kicks (each leg) Bird Dogs (switch legs/arms halfway) Diamond leg lifts Side lunge (each leg) Good mornings Abs: Suitcase crunch Russian Twists Pass the Weight Plank passes Hollow man hold Kneeling wood chop Side plank with hip lift (each side) Side bends (each side) COT: "If you continually cut corners in life , you will eventually end up going around the same endless circle." Christine E. Szymanski Thanks, Brenna/Voyager