05/20/2021 - valley - Happy Birthday Rise Up!

AO: The Valley

When: 05/20/2021

QIC: Kodak


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Sugar Mama, Seinfeld, Stitch, Canon, Rockhard (FNG), Kodak


Happy Birthday Rise Up! Even though she couldn’t join us today we still wanted to celebrate her with a Tabata style beatdown wishing her a happy birthday! After welcoming our FNG we jumped right into it…


Since Rise Up is turning 40 something 😉 I decided to do a 40 second on & 5-10 second rest as we spelled out HAPPY BIRTHDAY. Of coarse with a few extras thrown in!

H – Hallelujahs

A – Angry Donkey Kicks

P – Plank

P – Plank Jacks

Y – Y Raises

B – “Body” Song Challenge – Funky Squat Walkers & Straight Leg Quick Feet

I – Inchworms


T – T-Pain “Booty Wurk” Song Challenge – Jump Lunges & Alternating Squating leg twists

H – Heel Beats

D – Duck Walk

A – Alternating Obliques

Y – Your choice arms


We finished up with a variety of “UP” exercises

– Sally Song Challenge – choose your Up/Down

-Upright Rows

-Up/Down Planks

-Sit Ups

-Push Ups

We tried to do 40 each! We really did! Buuuutt…we did as many reps as we could until time ran out.

COT & NOR ended our beautiful but hot & sweaty birthday beatdown! Thank you ladies for your motivation & awesomeness today!! Welcome Rockhard to our tribe!! 😘


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