Q: Nomad
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!
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