02/28/2022 - mill - Back to School

BackBlast:

It is back to school from the Winter break, and what better way to start our week than taking care of ourselves? We were excited to have Patience back, and she brought an FNG with her! Welcome Esther (Joice) to the madness!

We did things a bit out of order today, as we wanted to make sure we named our FNG, had the COT and names BEFORE some of the ladies needed to leave for work. While warming up with arm circles, Michael Phelps and through the tunnels, we got to know Joice and chose her nickname – Esther. We also shared the disclaimer, said a prayer and did names. See – out of order but still covered!

The Thang:

Two sets of cards were available – one was the alphabet letters and the second was math calculations. Each PAX took turns picking a letter and a math card. The letter was the exercise we did, the math card was the number of reps. Here is what we did:

I – indian run (Beakers played dirty and took her time calling out for the last person to run forward….I am sure that PAX will remember this!)

A – 11 ascending curbs – run to one side of the parking lot, do one push up on the curb, run back for 2 push ups on the curb, continue until all 11 were completed

G – 13 gun shows

J – 11 jack jacks – 1 jumping jack to 1 plank jack, complete 11

C – 9 crab toe touches

Q – 10 PJ inchworms – we have no exercises that start with Q – do an inchworm, push up, stand back up and star jump – that is one – we did 10

R – 9 rocket squats – 3 count down into a squat and then jump back up

E – 13 explosive push ups – similar to a plyo push up on the curb

H – 12 happy jacks – 5 jumping jacks and 2 jump squats equals one rep

B – your choice of 2, 4 or 6 BOPO – 1 regular burpee, 1 one leg burpee, plank jack burpee and other 1 leg burpee – that is one rep.

U – 10 unicycles – keep your feet together and bicycle

M – 9 mountain climbers

T – 8 per side  of thread the needle – side plank and thread your arm through your underside

F – 17 frog pumps – frog sit up position and raise into a glute bridge

L – 11 leg throwdowns – partner up and lay of your back, grab the ankles of your partner and while they push your feet down toward the ground, you keep your feet from touching

W – wall sit – 1 minute total – one leg up for 10 seconds and then another 10 seconds for the other leg

S – 10 surrenders – we did prisoner style

Two of the PAX left after the BOPO to make it to work on time. The rest of us finished out and we almost completed the entire alphabet! Great job today ladies! See you Wednesday!