Life is a Highway

Life is a Highway

QIC

Odenkirk

AO

Wreck Center Sat

PAX

• Debs
• Fixed Gear
• Harry T. Stone
• Odenkirk
• Phileas
• Shingle
• Troll
• Honorable mention for Nelly who had to leave early

Workout

Warm-o-rama

Rossys, Goof Balls, Imperial Walkers, Hillbilly Walkers, Abe Vigodas, Grady Corns, Don Quixotes, Mosey

Thang – 10 minutes of 20/10 tabata repeating each circuit 5 times

Circuit 1 

1. Merkins
2. Apollo Onos
3. Dips
4. Backwards Lunges

Interlude: Wall Sit Challenge – Troll wins!

Circuit 2

1. Plank Jacks
2. Mountain Climbers
3. Peter Parkers w/ Merkin
4. Burpees

Interlude: Bear Crawl out, Crab Walk back

Circuit 3 (Mary)

1. Dead Bugs
2. Starfish Crunches
3. Pickle Pounders
4. Heals to Heaven

Stretching

1. Neck Side Stretch – Tilt your head toward your shoulder, gently pressing with your hand.
2. Upper Back Stretch – Interlace fingers in front of you, push hands forward, round your back, and tuck your chin.
3. Cross-Body Shoulder Stretch – Pull one arm across your chest and hold.
4. Triceps Stretch – Reach one arm overhead, bend elbow, and press gently with the opposite hand.
5. Chest Opener – Clasp hands behind your back, straighten arms, and lift slightly.
6. Side Stretch – Stand or sit, raise one arm overhead, lean gently to the opposite side.
7. Figure-4 Stretch – Lie down, cross ankle over opposite knee, lean forward.
8. Hip Flexor Stretch – Kneel on one knee, push hips forward.
9. Seated Twist – Sit, cross one leg over the other, twist toward the bent knee
10. Standing Hamstring Stretch – Place heel on a low surface, hinge forward at hips.
11. Quad Stretch – Stand, grab ankle behind you, pull heel toward glutes
12. Calf Stretch – Stand facing a wall, one leg back, press heel into floor.
13. Ankle Rolls – Lift one foot, rotate ankle in both directions.
14. Downward Dog
15. Cobra

1.  

COT Beyond September 11