Backblast June 19, 2023 (Vortex)
- Anne Shirley Josafat
- Jun 20, 2023
- 1 min read
Updated: Jul 3, 2023
Q: @Spartan
PAX: @Candy Striper
Warm up :
Arm circles F/B
Rocketed
The Thang:“Let’s have a race”
Run around big loop stopping at cone to do 5 American pie sit ups.
PAX each started 3 seconds apart and if you got passed you had to do 3 boy bands…
Go Go Go & get them…. @Granola kicked our butts, she’s fast!!!!
Wall Pilates - Glute bridge single leg 30 each side… feel the burn!!!
Tricep dips
Mosey to wood stairs…
One PAX carrying 40 pound sand bag up and down while the other PAX 3 count squat and then switch to hip dips with switching of sand bag carrier… Everyone got a turn to sandbag carry…
One more time, but this time walk down, bear crawl up stairs… PAX does bear squats and then switches to lunges, etc…
Mosey to benches
20 merkins
30 tricep dipsMosey to the hill
4ish minutes of Hill repeats, run up walk down, unless your extra like @Candy Striper and you run both ways!!!
Thank you ladies is getting after it with me..
COT: we are so capable of so much more than we think
Announcements:
Book Club 6/27
FIA family day 7/8
8:00 this Saturday 6/27 launch for FIA endurance, I’m Q so come join me…
925 Kentucky Greens Newcastle
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