Fun with Winthorpe

15 posted for the morning beat down at Bushwood.  Riding high off a fresh Red Sox victory to end the Yankee’s season and with no FNG’s, we jumped right into …

WARM-O-RAMA

  • Cotton Pickers x 12 (IC)
  • Windmills x 10 (IC)
  • Down Dog Calf Stretch (OYO)
  • SSH x 22 (IC)
  • Blue Hawaiian Lap

THANG

RING OF FIRE – 10 stations with an exercise at each station.  Get as many reps in for 1 minute and then rotate to the next station.

  • Burpees
  • Shoulder Taps
  • Jump Squats
  • Merkins
  • Stationary Skaters
  • Carolina Dry Docks
  • Lunges
  • Mountain Climbers
  • One Leg Plank (Needed to be demonstrated)
  • Iron Mike’s

Mosey around to the covered area of the club for

  • Australian shoulder taps x 15 (IC)
  • Australian Jacks x 10 (IC)

Mosey back to the stations for another round of ring of fire but 30 seconds at each station.

Mosey back to covered area for London Bridge.  (plank position with your head near the wall.  Start with one hand on the wall then both hands on the wall, so you’re balanced then one hand down and the other hand down.)  x 10 (IC)

Mosey back to the circle for ..

MARY

  • Captain Thor’s x 20 (IC)
  • Awkward Planks (hold right hand out and left leg out and balance.  Then do the other side)
  • 007

That’s all we had for the morning.  Closed in prayer.  Great push this morning.

Cheers!

Winthorpe

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