19 PAX posted for a humid and sweaty full moon beatdown.
I arrived right at 530am and quickly took off for the bandstand.
Warmed up with SSH x 20, Imp Walker Squats x 20 and then went into ROXANNE
Roxanne is a pushup every time Sting sings Roxanne and a plank jack every RED LIGHT.
From there we set up the TABATA counter and did 45 seconds on and 15 rest. Not officially tabata bc we switched exercises every minute.
Dead Roach
Penguins
Alternating Knee Crunch
Crunch push throughs
Leg Elevations
LBCs
LBTs
Russian Twists
Dead Bugs
Leg Presses
That was 10 – so we switched it up.
NEXT SET/PEARL –
We did 10 burpees at the bandstand, 20 rows, 5-10 pullups (or max out), 30 dips at the benches
You could do them in any order but you had to run on the track outside to the next station.
Played BITTER SWEET on the run. Say HI if they say HI back they are Sweet if they say NOTHING they are bitter.
We did this x 2.
Shoulder Taps and wait.
NEXT SET we did a few more TABATA counter exercises out of cadence
Peter Parkers
Donkey Kicks
Side Crunches – LEFT and RIGHT
Low Country Crab
Fire Hydrants L and RIGHT
It was 613 so we headed back to FLAG.
Arrived at the FLAG 614 so we did x20 Parker Peters IC
Always a pleasure to lead – prayed for the PAX to not take for granted the time we share with family and friends
