Waterfall Games

5/22/23

Waterfall Games

The Cabana

Q: Hurricane

PAX: Gamer, Ole', Styles, DC, Chick, Baker

Warm Up:

Squat-N-Pass Waterfall - PAX line up in a low squat. The person in the back passes an 8lb ball to the person in front then runs to the front of the line. This continues going from one side of the tennis courts to the next

The Thang:

10 Reps, 2 rounds

Curtain Push-outs

Banded Crazy Curtsy (per leg)

Boat Hold Pass Waterfall (same format as above, but from a boat hold position)

10 Reps, 2 Rounds

Reverse Fly Rows

Rainbow Curls

Plank Pass Waterfall (same format as above, but from a plank position)

Banded Clam Shells and Squat Jumps 10 reps of each, then 9, 8, 7.....1

Donkey Fire Right Leg 10 reps of each, then 9, 8, 7.....1

Donkey Fire Left Leg 10 reps of each, then 9, 8, 7.....1

Duck Duck Goose Game - Everyone holds squat. The goose lunges around the circle, when she tags someone they both run, if she gets caught before making it back to the other persons spot, she does 5 burpees. If she doesn't get caught, the other girl does 5 burpees.

Everyone gets 5 burpees

All waterfall games are repeated back to back

10, 9, 8.....1 reps each

Chest Press Sit-Ups and Russian Twists (Hard Count)

20 Reps Each

Weighted Toe Touches

Weighted Star Crunches

10 Reps Each

Push-Ups

Squat Jumps

Sit-Ups

COT:

It's not about doing it when you feel like it. It's about getting it done no matter how you feel. Be Disciplined.