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