04/30/2021 - hideout - Everyone is Q Today!

BackBlast:

This morning was a great example of why FiA is such a wonderful opportunity for all the ladies who are apart of the sisterhood. The group started warm ups with five PAX, and we finished warm ups with eight PAX. Ladies trickled in and it was awesome, because that meant more Q’s for our workout!

Warm up – toy soldiers in cadence, Michael Phelps, Through the tunnels in cadence, back stretches (yoga style).

Each PAX led by spelling their name and directing with the exercises listed with each letter of the alphabet. This is how eight of us were able to fill in one of the bingo boxes!

A – burpees – 10

B – merkins – 15

C – crab toe touches – 10

D – toe taps – 30

E – OH press – 15

F – glute bridge – 20

G – Carolina dry docks – 15

H – curtsy lunge – 15 per side

I – prisoner squats – 10 per side

J – angry donkey kicks – 15

K – bear plank with side reach – 10

L – diamond push ups – 15

M – Arnold press – 15

N – push back push ups – 15

O – diagonal shoulder raises – 10

P – tricep forward push up – 15

Q – penguins – 20

R – renegade rows – 10 per side

S – Brazilian lunge – 20 per leg

T – dead bugs – 15 per side

U – inchworms – 10

V – monkey humpers – 20

W – upright rows – 10

X – shoulder taps – 10 per side

Y – up down planks – 10 per side

Z – calf raises – 30

We were able to get through all the names, although we combined Bulldog and Blessing. For the last three minutes we did B, L and G since they share those letters. For those counting, we ended up completing 40 exercises  in total….

We rounded up for the COT, shared some praises and prayers, took a picture and shouted out our names. Have great Friday ladies! You worked hard!