09/07/2020 - thicket - Rise Up Presents Fia Iron Pax Challenge

BackBlast:

It was a glorious morning with no humidity, and 4 beautiful and amazing and strong PAX joined me for another Rise Up Presents segment. I will probably now make the FiA Iron Pax Challenge an annual Labor Day THANG. We warmed up with some Michael Phelps, Gorilla Swings, Toy Soldiers, TTT, Jumping Jacks and Sumo Squat Static Side Bends, and as always,

The THANG is:

6 rounds, three exercises each for 24 reps, and EMOM Burpees x 2.

Round 1

24 squats

24 sit-ups (Pax Choice)

24 walking lunges

(2 Burpees every minute on the minute)

Lap

Round 2

Superman Squats

Pretzel Crunches

Merkins

(2 Burpees every minute on the minute)

Lap

Round 3

24 Narrow Squat Kickbacks

24 Bicep Curls

24 Broad Jumps

(2 Burpees every minute on the minute)

Lap

Round 4

24 Squats with Lateral Kick

24 Tricep (Dips, Extensions, Kickbacks – Pax Choice)

24 Walking Lunges

(2 Burpees every minute on the minute)

Lap

Round 5

24 Goblet Squats

24 Downward Dog Toe Touches

24 Bear Crawls

(2 Burpees every minute on the minute)

Lap

Round 6

24 Standing Donkey Kicks

24 Bear Crawls

24 Walking Lunges

(2 Burpees every minute on the minute)

Lap

Ok, so we had some time left over so we did an ab and a butt call out. 20 reps of each of the following: Write out our fia names via Windshield Wipers, Tuck Crunches, Supermans, I Forget, and I Forget Again. Ran a lap, and then 20 reps of each of the following: Glute Bridges, I Forget, Squats with a Tight Squeeze at the top, Squat Thrusters, Fire Hydrants to Donkey Kicks.

These ladies did an amazing job, and I’m proud of the all. Stay tuned for the next segment of Rise Up Presents!

Until next time,

Rise Up