11/21/2020 - foxtrot - Rise Up Presents: JANET!!

AO: Foxtrot

When: 11/21/2020

QIC: Rise Up


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Love, Namaste, Blue Bell


On this beautiful Friday morning, 4 Pax including me, Rise Up celebrated the awesomeness of Janet Jackson. I mean, who didn’t want to be her, or one of her back up dancers at some point in their lives? Can I get a , “Ms. Jackson if you’re nasty?” Anywhosie, naturally I struggled with my music and luckily Blue Bell stepped up with her own Janet Jackson playlist. I knew I wouldn’t be alone in thinking that Janet is awesome. We started with some warm up exercises like jumping jacks, gorilla swings, michael phelps, toy soldiers and windmills.

The THANG is:


Jumping Jacks x 20

Jump Ropes x 20

Jump Squats x 20

Followed by a lap around the playground


Around the World and Bicep Curls Accumulation 1-10 and 2-20

Lap around the playground

N (A/K/A Nasty Butt Exercises)

Narwhals x 20 sets

Glute Bridges x 20

Skull Crushers x 20

Lap around the playground


Tricep Dips x 20

Tricep Extensions x 20

Tricep Kickbacks x 20

Donkey Kicks x 20 sets

Lap around the playground


Toy Soldiers x 20 sets with a hop

Toe Tap Deadlifts x 20 (In Cadence)

Lap around the playground

I had planned for some Paula ABduls but we were running out of time. Pax choice was one of the following: Russian Twists, Tuck Crunches, Flutter Kicks, Xs and Os x 20

Namaste led us in some sun salutations followed by COT and prayers. Until next time, Rise Up

















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