Q: Nomad
PAX: @Phoenix @TeenieBopper @Masai @Brick @Barista @Cross-X - Social Q @QueenBWarm-up
Michael Phelps
Side to side twist
Grady Corns
Motivators from 4
The Thang
Dan Taylor to 20
Mosey the rest of the way
Partner Holds with traveling and reps
Partner 1 completes hold while partner 2 travels to other side and completes exercise
#1 repeat x4 (twice per partner)
Travel with broad jumps to cone
Hold: Wall Sit
Exercise x30 frog squats
#2 repeat x4 (twice per partner)
Travel Karaoke
Hold: Handstand
Exercise: burpees x10 (round 1), x5 (round 2)
Bat wings: 20 arm circles forward (IC), hold, 20 arm circles backward, hold, 20 seal claps, 20 overhead claps.
Mosey back to Parking lot
Glitch Abs
When a computer glitches you have to start back at the beginning. Same concept. Place 4 cones at least two parking spaces away. Do the exercise for cone 1 then run and do cone 2. Run back and repeat cone 1, then cone 2, then cone 3. Run back and complete cone 1, then 2, then 3, then 4.
Cone 1 20 LBCs
Cone 2 20 Outlaws
Cone 3 20 Flutters
Cone 4 10 American Pie
Bat wings: 20 arm circles forward, hold, 20 arm circles backward, hold, 20 seal claps, 20 overhead claps. For time.
Glute bridge
Glute bridge pulse
Gluth bridge hold
For time
Name-a-Rama
Announcements
Q Calendar is up for December, if each person takes one day it helps fill calendar.
No book club in December. New books posted for January on #fiabookclub
Friendsgiving on Saturday see details on #fiaplacerevents
COT- See picture.
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