Backblast November 13, 2023 (The Destruction)

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.