11/04/2020 - lair - Backblast 11-4-2020

AO: The Lair

When: 11/04/2020

QIC: Coach


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Coach, Semper Fi, Choo Choo, Chai, Straight Shooter, Bourbon, Shrinky Dink, Hallmark, Chocolate Chip


Thank you to all my FiA sisters for making this an Awesome Birthday Q!  I felt so loved and celebrated.  Thank you!

Dynamic Warmup: slow jog, high knees, butt kickers, scoop the grass

The Thang: umm..I might have brought each FiA a slam ball to use for the workout.

2 Teams: Coach’s Team and Chocolate Chips Team

  1. Counter (Coach’s Team) 20 Hammer Curls while Continuous (Chocolate Chip’s Team) did Ball Taps.  Switch

2. Counter: 20 Sumo Squats; Continuous: Twisty Hops. Switch

3. Counter: 20 Slam Balls; Continuous: Pulsing Squats. Switch

4. Counter: 20 Shoulder Press; Continuous: Pick Me Ups. Switch

5. Counter: 20 Tap Tap Press: Continuous: Mtn Climbers. Switch

5. Counter: 20 Tricep Extensions; Continuous: Plank Jacks

Short run out and back

Rinse and Repeat this time 25 reps for Counter Exercise

Short run out and back

Speed Round: 10 of each exercise all together

Finisher: 3 sets each: 20 pick me ups, 20 jumping jacks, 20 exercise of your choice



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