03/23/2023 - cubhouse - Chips and Dip Day

AO: The Cub House

When: 03/23/2023

QIC: Shrinky Dink


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Anchor, Whole Coconut, Semper Fi, Foster, Belles, Choo Choo, Partly Cloudy, Cherry Vanilla


I love the national holiday fun so today I focused on National Chips and Dip day and planned a workout that hopefully gave us a good calorie burn so we could enjoy chips and dip later. We warmed up with arm circles and stretches, butt kicks, high knees, you know the drill.

The Thang – I actually borrowed this from a previous beatdown at The Rock, so thank you to that Q. I did modify it slightly. This was a tabata where we worked for a minute and then had 10 seconds to switch to the  next exercise. There were 6 exercises (arms, legs, cardio, abs) in each round. At the end of each round we ran a lap.

Round 1 – side lunges, hammer curls, dead bugs, pick me ups, chest fly, single leg deadlifts Left leg

Round 2 – clamshells L, bicep curls, narrow squats, LBCs, hillbillies, tricep kickbacks

Round 3 – clamshell R, upright rows, bicycles, lateral raises, plank jacks, sumo squats

Round 4 – curtsy lunges, carolina dry docks, butt kicks, scarecrows, monkey humpers, and russian twists

Round 5 – glute bridges, single leg deadlift R, skull crushers, toe taps, Moroccan Night clubs, and reverse crunches.

We didn’t get to do the reverse crunches so Pax were encouraged to do them at home and make sure they earned their chips and dip! Always a great morning with FiA sisters!


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