Backblast August 29, 2023 (The Wild West)

Q: @Green Gables - Social Media Q PAX: @QueenB @Jelly @LeMond @Party Hat @Lily

Disclaimer: Welcome to FiA Females In Action we’re a group of women dedicated to making each other stronger in all areas of our lives through activities that includes minds bodies and hearts. Free for all women rain or shine. Not a trained professional, make modifications as needed to prevent injury not to limit growth.

Warm-up: 10 Michael Phelps 10 Grass Grabbers IC 10 Cherry Pickers IC 10 opening of chests IC Big lap

The Thang Ultimate FrisBurpee Training 1 minute of each exercise

1. Lateral Bounds

2. Step Up

3. Broad Jumps

4. Skip

5. Lateral Twists

6. Star Stretch

7. Russian Twist

8. Single Leg Deadlift (5 each leg)

9. Pistol Squats

10. Cross Over Ladder Drill

11. Goblet Squats

12. Jumping Jacks

Ultimate FrisBurpee, FiA Style. Divide the group into 2At each possession change(dropped passe, out of bounds, etc) the “losing” team performs 5 Burpees. After each score, the “losing” team performs 5 Burpees Choose your own AB workout: For 1 minute:

1. Glute Bridges

2. LBCs

3. Plank

4. Starfish

5. Big Girl Sit Ups

6. Crazy feet

CoT: See attached picture Name-O-Rama Announcements:

• Book club meet tomorrow @Barista ‘s #fiabookclub

• Starting Monday 09/04 New location and Name of Vortex - Same time 5:15AM #aovortex

• Sign up to Q! #links-read-only