10/05/2020 - rock - WoodChipper Sandwich

AO: The Rock

When: 10/05/2020

QIC: Owlette


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Owlette, Straight Shooter, Healthy Mama, TexMex & Mamacita


4 Pax joined me tonight for a Woodchopper Sandwich at The Rock!  My knees are a little swollen this week so I was the PE teacher that didn’t dress out, but showed up to spend time with my FIA Sisters.  The ladies warmed up with some static stretches and then we got busy with our beatdown!


5x5x5 – 5 exercises / 5 reps each / 5 rounds

  1. Push Ups
  2. Jump Squats
  3. Big Girl Sit-ups
  4. Mountain Climbers (Each side)
  5. High Knees (Each side)

Wood Choppers:

50 rep – Jump Ropes

40 rep – LBCs

30 rep – Squat Thrusters

20 rep – Jack Press

10 rep – Burpees

20 rep – Broad Jumps

30 rep – Kettlebell Swings

40 rep – Upright Rows

50 rep – Lunges (PAX Choice)

5x5x5 – 5 exercises / 5 reps each / 5 rounds

  1. Dumbell Punches
  2. Goblet Squats
  3. Deadlifts
  4. In & Outs
  5. Glute Bridges


We had a little time left so we did a round of Bat Wings and Ring of Fires that went like this…

Ring of Fires:

Exercise: Hula-hoops passed Jumping Jacks

Exercise: Bicycles passed Flutter Kicks


Everyone did some more stretching and then we circled up with announcements of events happening this month.


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