Backblast August 18, 2023 (The Stampede)

Q: Nomad

PAX: @Candy Striper@Phoenix@QueenB@Brick

Warm-up

Cherry pickers 10

Grady Corns IC 10

Imperial walkers IC 30

The Thang:

ALARM(ish)—- exercises extended because I like to hit snooze

Arms

Bat wings: 20 arm circles forward, hold, 20 arm circles backward, hold, 20 seal claps, 20 overhead claps. Everything is 4 count.

Legs

Aiken Legs

20 squats

20 box jumps

20 lunges (1 is 1)

20 Split Jacks

Mosey stairs

Dan Taylor straight path

Mosey back to start position

Abs

Cut it out don’t let your legs drop

20 Flutters

20 full scissors

20 Dollies

Apolo Ohono (speed skaters) x20

Monkey Humpers x20

Arms

Bat wings for time, 30 seconds each: arm circles forward, hold, arm circles backward, goal post circles, seal claps, overhead claps.

Legs

Aiken Legs for time, 1 minute each

squats

box jumps

lunges (1 is 1)

Split Jacks

PAX Call it abs

30 LBC

30 bicycle

32 Reverse crunch

30 ankle biters

Almost done, let’s celebrate!

Friday song: hold a squat, when the song says Friday do a jump squat, when the song says weekend do a burpee

Stretch because it feels good

Name-a-Rama

Announcements

HC for ruck, check #fiaplacerevents for details

Book Club 8/30 check #fiabookclub for details

Share your love of FiA with your community and bring your friends out

COT- See picture

Be Humble!