Coconut Bay meets in Wrightsville Beach on Friday, 5:15 -6:00 a.m.
Date: November 6, 2020
AO: Coconut Bay
Q: Frizzle
PAX: Stiletto, Sugar Rush, Miles, Posh, Umpire, Rah Rah, Daffodil, Disco Biscuit, Kaboom, Hops, Patron, Twister, Strum, Boo Boo, Chowda, Lockbox, Spuds, Flytrap, Effin, Crasher, Dr. Ruth and FNG Bud
Warm Up: Run To Beach
The Thang:
Hotel Parking Lot Pit Stop
11 Squat Imperial Walker (HC)
6 Burpees
11 Raggedy Anns (HC)
6 Burpees
Run to the Beach
Beach 11’s (stop EVERY 6 MINUTES for 6 burpees)
Monkey Humpers & Carolina Dry Docks
Boy Bands & Tricep Dips
Run Back To Parking Lot
Mary (AKA Ab-O-Rama): Core Tabata
20 Sec. V-Sit
10 Sec. Hollow/Boat Hold
20Sec. Penguins
10 Sec. Hollow/Boat Hold
20 Sec. Crunchy Frog
10 Sec. Hollow/Boat Hold
20 Sec. Hello Dolly
10Sec. Hollow/Boat Hold
20 Sec. Bicycle Crunch
10 Sec. Hollow/Boat Hold
20Sec. Left Side Crunch
10 Sec. Hollow/Boat Hold
20 Sec. Right Side Crunch
10 Sec. Hollow/Boat Hold
20 Sec. Flutter Kicks
COT: Most often, it is not the workout that gets us out of bed in the morning. It is the friendships and unspoken bonds of those counting on us to show up. This was my one-year anniversary and I went all mushy gushy on how much I love this group and what it has done for me. So blessed to be part of this group and surrounded by such supportive and amazing women to start (or end) my days.
Date:10/2/20
AO:Coconut Bay
Q: Umpire
PAX: BooBoo, Miles, Wheelz, Strudel, Crasher, Seascape, Dory, Top Chef, Grasshopper, Lockbox, Dr. Ruth, Bolt, Ultra
Warm Up: Inch worm to a push up, back up to 2 reverse lunges, and a squat, repeat 5 times
The Thang: We traveled to the beach (approx .5 miles) for some Millennials with a couple stops along the way.
Stopped at the hotel parking lot as well as the Wings parking lot for some Love Bugs (5 one legged dips followed by 5 1 legged push ups).
Once we were at the beach we did a round of Millennials (10 exercises 100 reps each...but...the person who gets to 100 reps first yells 100 and everyone moves on to the next exercise). This is a great routine to encourage different strengths. This can be done in a circle or we decided it was best to stare into the waves and stars and so we made a line.
Our 10 exercises were:
Squats
Shoulder Taps
Skaters
Mt. Climbers
Good Mornings
High Knees
Hip Dips
Calf raises
Moroccans
Flutter Kicks
Before heading back to our parking lot we did Lt. Dan's (1 squat 2 walking lunges, 2 squats 4 walking lunges, 3 squats 6 walking lunges, etc.) up to the first stop sign. Then we moseyed back for a quick round of standing oblique crunches.
COT: Welcome Southside PAX to coconut bay! I love this AO and what it does for me mentally every Friday. After a long week of tough workouts I am usually tired and beat by Friday but this beautiful beach keeps me coming back. We ended with a prayer for peace and strength for our day/weekend ahead.