Ok Ladies Now Let’s Get In Formation

birthday Burnout

May 23, 2019

  • When: 05/23/2019
  • Q: Laffy Taffy
  • Pax: Straight Shooter, Riggins, Denali, Laffy Taffy, FNG’s Alice (Big Blue) & Annabelle (Lyric)

Six pax showed up on this absolutely beautiful evening in Ball Ground. We were really excited because there was shade to shield us from the blazing sun! Bonus! We worked out to a few songs all accompanied by a different set of exercises. So Fun!

THE THANG:

Warm Up: Song – “Laffy Taffy” (of course, what else would it be?!?!)

  • Jog, Arm Circles, Butt Kicks, Bent Over Twists, Toy Soldiers, Hip Circles

Formation – Beyonce’

  • Jog – 30 secs
  • Lateral Lunge (left) x 20 reps
  • Lateral Lunge (right) x 20 reps
  • Squat x 30 reps
  • Squat Hold – 30 secs
  • High Knees x 20 reps
  • Squat Hold

Can’t Hold Us – Macklemore

  • Jumping Jacks x 30 reps
  • Russian Twists x 50 reps (total)
  • Squats x 20 reps
  • Crunches x 20 reps
  • Sumo Squats x 20 reps
  • Jumping Jacks x 30 reps
  • Burpees x 10 reps (we ran out of time on the song and weren’t able to get these in – OH DARN!!)

All About That Bass – Meghan Trainor

  • Plank x 30 secs
  • Merkins x 20 reps
  • Superman x 20 reps
  • LBC’s x 30 reps
  • Bicycles x 30 reps
  • Plank – remainder of song

Blurred Lines – Robin Thicke

  • Jog x 30 secs
  • Lateral Raises x 40 reps
  • Bicep Curls x 40 reps
  • Overhead Press x 30 reps
  • Bent Over Row x 30 reps
  • Squat with Press x 20

Shake It Off – Taylor Swift

  • Flutter Kicks x 40 reps
  • Mountain Climbers x 40 reps
  • Plank x 30 secs
  • Flutter Kicks x 40 reps
  • Russian Twists x 40 reps
  • Plank – remainder of song

Fergalicious – Fergie

  • Glute Bridges x 40 reps
  • Plank Jacks x 20
  • Donkey Kicks x 40 reps
  • Swimmers x 20 reps
  • Reverse Crunches x 40 reps
  • Shoulder Taps x 20

We were able to get in a good stretch and cool down. We circled up to do COT and Name-O-Rama where we got to name our two new FNG’s (Big Blue and Lyric). We finished with a prayer and picture.

Erika Bryant

Originally posted to FiA Nation

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