We have been absolutely hammered with flooding rains here in Cherokee County, but the rain was light today and the PAX showed up to work! We missed some of our PAX while they were away getting CPR and AED certified for the benefit of our group! Thank you Partly Cloudy and Straight Shooter! We hope we never need to put your skills to the test, but we do all feel quite a bit better knowing we have you guys around in a crisis situation!
Our theme today was Ladders. Three were planned, only two were completed. That third WILL be coming back soon to an AO near you!
We warmed up with Cotton Eye Joe (SSHs, squat with side leg raises, pushups)
The Thang:
Ladder 1:
10 Push Ups
20 Monkey Humpers
30 Russian Twists
40 Squats
50 Jumping Jacks
60 Bicep Curls
70 Mountain Climbers
Run a lap. Start at 70 reps and work back to 10. Take another lap
Then came the first round of musical fun: SINGLE LADIES
During the entire song, PAX does Moroccan Night Clubs. When she says “RING”- you do a burpee then resume the MNCs. Song is about 3:15 long and our shoulders were SCREAMING by the end!
Ladder 2:
10 Burpees
20 Plank Jacks
30 Fire Hydrants while holding bear
40 Lunges
50 Flutter Kicks
60 Tricep Dips
70 Step Ups
Run a lap. Start at 70 reps and work back to 10. Take another lap
We were running short on time so we did half of Ghostbusters and then half of Flower by Moby (Bring Sally Up)
For Ghostbusters (AKA Gut Busters)- hold plank the entire song. When he says “Ghostbusters” do a burpee. When it transitions into the “I aint afraid of no ghosts” refrain, do plank jacks. Whole song is about 4 minutes, but for times sake, we did 2 minutes and moved onto Sally!
For Sally- we did the squat version. We went through 2 minutes of the song and our quads were all burning (still reeling from those 140 step ups). Everyone was ready to be done, and right on time!
We had a quick circle where we named 3 FNGs! Welcome Zuko (passionate about Grease and singing) , Scuba Steve (lover of scuba diving), and Bad Ass (the complete opposite of who she actually is)! We snagged a quick photo and moved onto Coffeteria so we could warm up from the cool, misty, windy morning!
Saturday morning beatdowns are always the highlight of my day! Thanks for spending the morning with me ladies! I think we will all be sore SOMEWHERE tomorrow! Oh, and that final burpee count was 45!
Originally posted to FiA Nation