Backblast May 31, 2023 (The Salon)

Q: Nomad

PAX: @Brick@Sherpa@Crumpet@Cross-X - Social Q@Mixalot@Candy Striper@Granola@Tink@QueenB@Barista

Warm-up:

10 jump squats

10 Imperial squat walkers each side

10 plank Jack

10 Jumping Jacks The Thang

8 stations, 45 seconds work 15 seconds rest,

repeat x4Sprint distance, lunge walk back

RDL

Ball taps (on curb)

Imperial squat walkers with weight

Box (curb) jump burpees

Squat to overhead press

Ruck Rows

Squat Kicks

Abs:

25 leg raises

25 BGSU

25 LBC

Name-a-Rama

Announcements

*Check #fiabookclub for June book

*Water Aerobics tonight #fiaplacerevents

*Pool Party 6/11 #fiaplacerevents

*Coffia this Saturday! I will be bringing it to #aothetorch where we will be holding a Q&A townhall and hanging out. If you have any questions about FiA Placer or how to get more involved be prepared to ask them! If you aren’t able to attend please feel free to reach out to me or anyone else on leadership at any time!

*Endurance launch 6/17 & 6/24. If you’d like to go support the launch with @Spartan please reach out to one of us for the details.

COT- see picture