Shipwatch Kraken

Shipwatch Kraken

Date:4/6/21

Location: Shipwatch

Q: Shadow

Pax: Small Town, Old School, Petrillo, Feisty, Squirrel, Curls, Keys. Tidal Wave, Scrubs, Ole’, TKO, Country, Philly Girl, Skipper, Everest.Sunshine, Red, Mountain Music, Ninja Sister Act, Wrangler, Vino, Tequila, Mack Daddy, Baker, 2 FNG’s Topless and Spike

Warm-Up: Mosey over to Garrison lawn

20 jumping jacks

20 Butt Kickers

Arm circles forward and back

The Thang:

8 stations with different exercises set up in a circle

Station 1:1 arm burpee with a jumping jack (soft count)

Station 2: reverse burpees

Station 3: Reverse lunges with a twist (hard count)

Station 4: pile squat with a toe lift

Station 5: Incline Push-ups

Station 6: Curtsy Lunge with a knee lift (hard count)

Station 7: bunny hops

Station 8: plank shoulder taps (hard count)

Grab a partner and start at a station, do 20 reps of that station then run the entire circle back to your cone plus one, then do then next exercise and so on.. Repeat as time allows, 15 reps 2nd round, 10 reps 3rd round.

Mary: 50 secs of work 10 seconds of rest

Big girl sit up clap under left leg, repeat clap under right leg

Plank ankle taps

Rope Climb

Foot taps

Bicycle

Superman pull-backs

COT:

Announcements and Prayer

Always a sweaty selfie because how can you not capture that beautiful sunrise @ Shipwatch