11/04/2020 - lair - Backblast 11-4-2020
AO: The Lair
When: 11/04/2020
QIC: Coach
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Coach, Semper Fi, Choo Choo, Chai, Straight Shooter, Bourbon, Shrinky Dink, Hallmark, Chocolate Chip
BackBlast:
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
- 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
COT, NOR