I wanted to do a fall-themed beatdown and saw Straight Shooter’s backblast from #the_rock on Thursday and liked it. So I stole it and modified it a little. We warmed up with some arm circles, gorilla swings, toy soldiers on our own, and then started our Ring of Fire rounds.
Round 1 – PAX held squat and passed 5 inch worms
Round 2 – PAX did reverse crunches and passed 5 BGSUs
Round 3 – PAX held plank and passed 5 pushups
We packed our mats up in case it started to rain and then moved on to The Thang
The Thang – Straight Shooter’s Q spelled PUMPKINS with 50 seconds per exercise and 10 seconds rest in between. I decided to add screaming shoulders to this too, but rather than doing those rounds back-to-back, I opted to go through PUMPKINS and then screaming shoulders, finishing each time though with a lap to the stop sign and back. Given the threat of rain, I changed some of the exercises to be standing ones.
P – plie squats
U – upright rows
M – monkey humpers
P – Pendulums
K – kangaroos
I – Imperial Walkers
N – Narrow Squats
S – scarecrows
Screaming shoulders is a set of Moroccan Night Clubs, Randys, Hallelujahs, and Around the Worlds with increasing reps each round. We started with 20 reps of each. Our 2nd time through spelling pumpkins, we did 30 reps of Screaming shoulders, and then the last time through we did 40 reps. We were definitely feeling it by that point. We had a few minutes left so we did some standing abs – weighted side bends, raggedy anns, torso twists, standing crunches. We then did COT and NOR. Just as we finished it started to sprinkle. Grateful we got this one in before that. Thanks for joining me ladies! Have a great weekend!