Backblast August 30, 2023 (The Salon)

Q: Nomad

PAX: @QueenB@Grit@Fort Knox@Barista@Mixalot@Cupcake

Warm-up

Scoops

Michael Phelps

Hip Openers

Motivators from 5

The Thang:

Bat wings for time: 20 seconds arm circles forward, hold 20 seconds, arm circles backward 20 seconds, hold 20 seconds, 20 seconds seal claps, 20 seconds overhead claps.

Heads or tails

PAX go around in circle and calls out their favorite exercise and least favorite exercise. Heads= favorite

Tails= least favorite exercise

While everyone completes the exercise the PAX who called runs to the first corner of the trail past the baseball field. When pax returns next PAX goes . Some exercises included:

Burpees

Donkey kicks

More burpees

Monkey Humpers

Starfish/bourbons

BGSU

Sparky Crabs

a couple others I can’t remember

Cardio burst

30 sec work/10 sec rest….x2

Sprint to jog

Drop Squats

Box Jumps

Boy bands

Abs

What does the fox say: LBCs during song, flutters during chorus

With a surprise of what the doesn’t say

Captain Thor to 5

Glute bridge burnouts

1 minute glute bridge

1 minute pulse

1 minute hold

Name-a-Rama

Announcements:

Book club tonight @Barista’s house. Details on #fiabookclub

#aovortex new location next week at Whitney Park! @Spartan kickoff Q! Come out to support the relaunch of this AO!

Q Calendar is up for September. If you want to Q, but haven’t yet feel free to reach out to one of our amazing SiteQs to support or @Spartan or myself.

COT see picture

My camera was blurry this morning, but it was a beautiful sunrise!Hope everyone has a great day!!