Backblast June 05, 2023 (Vortex)

Q: @Sherpa PAX: @Brontë- Accountability Q @Barista @Cross-X - Social Q@twinkletoes @Cupcake @Crumpet

Warm up: 10 arm circles forward & back 10 cherry pickers 10 high knee movement 30 sec squat sit

The Thang: Each exercise 2 x for 30 sec/10 sec rest

Weights

1. Squats

2. Side lunge R

3. Side lunge L

4. Sumo squat

5. Reverse lunge R

6. Reverse lunge L

7. Romanian deadlift

8. Step up R

9. Step up L

Bands

1. Glute kickback R

2. Glute kickback L

3. Side leg lift R

4. Side leg lift L

5. Dolly

6. Leg scissors

7. Deadbug

8. Knees up

9. V-leg touch

COT: Where are you looking? What are your sights set on? Where you look is where you go! By Olympic Medalist Noelle Pikus Pace I very briefly told about her story, her desire to compete after placing 4th in 2010 & retiring, but then her strong desire to earn an Olympic medal brought her out of retirement and to go on to win Silver in 2014.

Announcements: Q calendar is open-need June 17

FiA is expanding up the I80 corridor!

FiA Endurance starts June 17th, our official LAUNCH DAY!!!! We'll have @Grizzly Q at 8am @ AO: The Crown 925 Kentucky Greens Newcastle CA Then on June 27 @Spartan will Q You're invited! We're excited! There'll be QSchool after so bring chairs. This has been a long labor of love @Fort Knox & @Mixalot are so thankful for FiA. We hope to see you out there!

• Swim party June 11, 5pm

• #fiabookclub June 27

• Family Picnic 7/8