On this lovely Saturday morning, 14 PAX (including 2 FNGs, one being my youngest 2.0) came out for my 80s Tribute Birthday VQ Beatdown. We warmed up with a fun Indian Run where we shouted out our favorite 80s movie as we ran to the front of the line. We continued with arm circles as I shared the disclaimer. Then we got the 80s playlist going and moved on to The Thang.
The Thang –
Spelling out my FiA name, we did 46 reps of each exercise as follows:
S – Sumo Squats
H – Hillbillies (PAX choice to do 46 each leg OR 46 total to modify)
R – reverse crunches
I – In and Outs (in honor of Partly Cloudy who brought me to FiA last fall)
N – Narrow squats
K – kickbacks (tricep)
Y – Y raises
Then we took a lap all together to get our heart rates back up and had enough time to run through “SHRINKY” again before moving on to the DINK.
D – donkey kicks (46 each leg or 46 total to modify)
I – Imperial Walkers (46 each leg or 46 total to modify)
N – narrow push-ups
K – Karate Kids NEW MOVE (using arm motions from the Karate Kid movie, PAX could choose to use weights or no weights; in a solid wide stance, engaging core muscles throughout, 4 different arm motions and 10 reps of each per arm – Sand The Floor (Arm raised, elbow bent, circle arm down in front of body and stop at waist, hold and squeeze muscles for a second, repeat with other arm and alternate doing 10 each arm); Wax On Wax Off (reverse motion from Sand The Floor so with arm bent, start with hand at waist and circle up in front of body stopping at top elbow bent and squeeze muscles at top, alternate each arm doing 10 per arm); Paint the Fence (arm straight raised up in front and bring down to below waist keeping it straight and then raise back up to start position, alternate arms with 10 reps per arm); Side to Side (arm straight out to side and bring arm across body keeping it straight and then move back to start position, alternate arms with 10 reps per arm).
We finished with Name-O-Rama and coffeeteria.
Originally posted to FiA Nation