7 PAX showed up to Foxtrot today for a fun game of match that i borrowed from FiA Greensboro Q: Burpee (I should have known this would be a tough one lol)….I did change/add a few exercises….. It was HOT and kinda breezy but we had 2 FNG’s show up to join the fun!!!!
The Warm~up
Rock, Paper, Scissors
So I showed everyone what the moves were for rock, paper and scissors, which we made with our body instead of our hands. So on go we would jump 3 times then choose a play
rock= bent over, back arched, arms pulled into chest
paper= arms spread up and out, like a jumping jack
scissors= legs apart, arms in front , one up one down palms facing like daddy shark lol
if you beat me you do butt kicks with hallelujahs
if you dont beat me you do jumping jack with seal clap
after a few rounds we got started with…
The Thang
Make a pair of two for each exercise on index cards, lay them out facing down on the ground like a game of mach.
Taking turns try to find a match by flipping 2 cards over at a time. Do whatever the cards say that are flipped as a group each turn. If you find a match we did 1 round of what the card says and pulled it out, then ran a lap.
10 Tricep Kickbacks
10 Frog Hops
10 Hammer curl and lateral arm raise
15 Bear squats
20 Squats
15 Bear Squats
20 Monkey Humpers
15 Bicep Curls
15 Carolina Dry Docks
20 Skaters
30 Mt Climbers
20 Jump Squats
5 Burpees
10 Crab Cakes
We gased out with 10 minutes to spare so we did a round of bag of abs …..
Then circled up for COT…..
FNG Names=
Lissa loves cookies so we named her cookie monster
Amanda loves singing Karaoke so we named her Karaoke Queen
Great job ladies that was a tough one i hit 500 calories burned at the end of the beatdown and my heart rate was in peak range for 28 minutes of the beatdown !!!!!
Originally posted to FiA Nation