Backblast July 27, 2023 (The Wild West)

Q: @QueenB PAX: @Dollywood @Sunshine @Lady of the Mist @Footprint

Arms & Legs Burnout Warm up Shoulder rolls- forward & back (10) Michael Phelps (10) Cherry pickers (10) Grass Grabbers (10)Arms - repeat 3 times

1. Front raise to lateral raise then lateral raise to front raise (up, out, down, up, in, down) (10 reps)

2. Tricep kickback (10)

3. Crossover extension (10) (arm bent over head, straighten)

4. Bicep curls (10)

5. Hammer curls (10)

6. Y raises (10)

7. Zottman curl (10) ( bicep up, flip, down)

8. Chest fly pulses lying on back (15)

9. Arm raises lying on back (10) (arm extended, bring up, back down, repeat)

10. Skull crushers (10)

Legs - repeat 2 times

1. Windmill twist (10) (legs up against bench, swing legs one way, arms the other)

2. In/Out (10) (legs & arms V out, bring in)

3. Leg openers (lay flat, open legs, single leg raise (10 each side)

4. Foot kicks (10 each side)

5. Fire hydrants (10 each side)

6. Donkey kicks (10 each side)

7. Inner thigh lift (10 each side)

8. Clams (10) (lay on side, legs bent together, open & close)

9. Flutter kicks (15)

10. Knee tuck crunches (10)

ABS (2 sets)

1. Starfish crunches (10)

2. LBC (10)

3. Russian twists (10)

COT : What is your favorite part about being a part of FIA? The friendships & community, the promise that someone will always be there to workout, using weights and the variety of exercises, no judgement at a workout, the different age ranges and abilities Announcements:

• 2 yr anniversary party tomorrow night! (Info on slack in events)

• Wild West is moving to Tuesday night starting August 1st, same location & time

• Sign up to Q in August

• Book club- Watch Me Disappear, last Wednesday of August

We played with some twirly rockets for celebration fun!