04/11/2023 - den - 7 minutes in Heaven – FiA Nation Workout – Mama Moose
AO: The Den
When: 04/11/2023
QIC: Wonder Woman
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Whole Coconut, Shrinky Dink, Anchor, Maegaphone, Aquamarine, Stright Shooter, Chocolate Chip, Caliente, Dr. Dolittle, Partly Cloudy, Foster, Sourdough, Choo-Choo
BackBlast:
14 PAX at AO The Den for a killer workout. We completed 10 reps of each exercise for 7 minutes. 3 exercises in each group for 7 minutes each group. Then we ran a lap, water, and a short breather.
I give the pax 1 min of rest in between rounds while you explain the next one.
Warm-up: Cherry Pickers, around the world squats, follow the leader’s stretches.
The THANG:
10 reps of each exercise – 7 minutes per round
#1 –
10 Suicides (between pkg lot spaces, or just beyond edges of the mat), 10 Hillbillies, 10 Cross Jabs
#2-
Smurf jacks, plank hip dips, X ankle taps (in down dog)
#3-
Weighted row boat (in reclined sit-up position), leg lift w/ weighted chest fly, Bear Crawl mtn climbers
#4-
Skaters w/ weights,
Single leg lunge hold + reverse fly arms for the count (alt lunging leg ea round),
Glute Bridge HOLD with lat pull-downs with weights as count.
There was a lot of chatter and sore mussels the next day. Totally worth it.