Well, I plum forgot to write this back blast. Fall Break got me all crazy. But, here it is along with my most humble apologies for being so late with this super duper awesome back blast. It was a hot day, but there was a nice breeze blowing. We did a few OYO stretches and got right down to:


In dora fashion, I planned 3 A.L.A.R.M. (Abs, Legs, Arms, RUN, Exercise that begins with “M”)

We partnered up, thank goodness for even numbers, and one partner ran a lap around the pavilions, and the other partner completed the exercise, and then switched.


50 Tricep Overhead Extensions

100 Dead Lifts

150 Little Baby Crunches

RUN Partner 1 did Lt. Dan 1:4 ration squats to lunges for a total of 10 squats and 40 lunges, Partner 2 ran a long lap of the entire playground, and then switch-a-roo.

200 Merkins (Push ups)

We only got through 1 ALARM, but we did have time to 100 reps each of full bicep curls and squats. We had two FNGs to name, and a lot of prayers to lift up. So, we stretched, and circled up, prayed and named out FNGs. It was a fun day.

Until next time,

Rise Up

Originally posted to FiA Nation