Backblast September 11, 2023 (The Destruction)

Q: @Barista

PAX: @Brontë- Accountability Q, @Sherpa, @QueenB

Warm-up:

Imperial Walkers x10

Grass Grabbers x10

Michael Phelps x10

The Thang:

Mosey to the stairs.Line up at bottom. First in line runs up and down the stairs 2x while everyone else does exercise. When done, PAX goes to the back of the line and next person runs. Continue until everyone has run the stairs and then switch to next exercise and repeat.

Exercises:

Forward lunge/squat/backward lunge combo

Boy Bands

Monkey Humpers

Curtsey Lunges

Mosey back to mats.

Achin’ Arms:

Reps x8, x4, x1 without stopping

Bicep curls

Forward raises

Side raises

Tricep kickbacks

Overhead Press

5 Minute Abs:

10 exercises x30 seconds each

Plank

Side plank R

Side plank L

Leg lifts

Ankle biters

Reverse crunches

Desdbugs

Flutter kicks

Russian twists

LBCBonus exercises:

X10 each

Chest press

Flys

Skull crushers

Lumberjacks

COT:

Highs and lows from last week

Announcements:

Q calendar is almost full for September! Finish it off and sign up for October!

Book club potluck dinner 9/24

FiA/F3 Halloween party 10/28