12/28/2021 - rock - ABC

AO: The Rock

When: 12/28/2021

QIC: Straight Shooter

PAX:

Number of Pax: 5

Number of FNGS: 1

Pax Names:

Laffy Taffy, Snapdragon, TexMex, FNG Ginger (aka Peaches), Straight Shooter


BackBlast:

This is the time of year between Christmas and New Years when no one knows what day it is or where they should be.  And the weather being in the mid 60’s at beatdown time just adds to the confusion.  I was happy a few of us were able to get it together and meet up to work out this evening.  We did a short warmup and then Catch me if You Can.  We paired up and one person does 10 jumping jacks while their partner starts running/walking backwards.  Once the first partner finishes the jumping jacks they run to their partner where they switch.  We did this over and over around the big lap at the school.

Then we jumped into the main thing which was ABC.  We did arms, belly, and cardio the first round and then did leg exercises that start with A, bums and cardio the second round.

arms – 20 each

overhead triceps

bent over rows

bicep curls

overhead press

belly – 20 each (sets when needed)

lbc’s

bicycle sets

reverse crunches

russian twists sets

cardio

side shuffle down the lane – 20 monkey humpers

side shuffle back – 20 calf raises

Leg exercises starting with “A” – 20 each (sets when needed)

airplanes

alternating left lifts

angry donkey kicks

alternating side steps in squat position

bums – 20 each (sets where needed)

fire hydrants

glute bridges

inner thigh leg lifts

donkey kicks

cardio

power skip to end of the lane – 20 jump squats

walking lunges back – 20 jumping jacks

We had a little time left so we did the London Bridge song challenge where you march in glute bridge position during the verses and pulse with glute bridges during the chorus.  We took a lap and then came back to stretch before circling up and naming our new FNG Peaches.

Pictures:

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