Backblast September 5, 2023 (The Wild West)
- Anne Shirley Josafat
- Sep 9, 2023
- 2 min read
Q: @Jigsaw
Warm up:
Side lunges (hold 10 seconds each side)
Michael Phelps (10)
Windmill (10)
Quick mosey around grass
The thang:
Station 1: w/weights for first 3 exercises
Bicep curls (45 sec round 1) (Round 2- 25 sec)
Tricep extensions (45 sec round 1) (Round 2- 25 sec)
Rope Climb (45 sec round 1) (Round 2- 25 sec)
Love bugs 5 sets each leg total of 25 each leg - Round 1) (Round 2 3 sets each leg - total of 15 each leg)
Mosey together to station 2:
Bear squats (45 sec round 1) (Round 2- 25 sec)
Merkins (45 sec round 1) (Round 2- 25 sec)
Monkey Humpers (45 sec round 1) (Round 2- 25 sec)
Lunge walk to next station together (round 1) Round two-Mosey back to starting point
Station 3:
Squats (45 sec round 1) (Round 2- 25 sec)
Mountain climbers (45 sec round 1) (Round 2- 25 sec)
Smurf jacks (45 sec round 1) (Round 2- 25 sec)
Shoulder taps (45 sec round 1) (Round 2- 25 sec)
Mosey back to mats for Station 4:
Donkey kicks (45 sec round 1) (Round 2- 25 sec)
Reverse crunches (45 sec round 1) (Round 2- 25 sec)
Russian twists (45 sec round 1) (Round 2- 25 sec)
Curl kicks (45 sec round 1) (Round 2- 25 sec)
Mosey around grass together.
Repeat once from the top - with time modifications in Second round
COT: reminder to find your center in the chaos that surrounds us; crucial conversations happen but it doesn’t mean it has to be a negative, these conversations help us with growth, whether it be in work or personal relationships or with growth within ourselves.
Announcements: Q calendar is open through Oct, still need Q’s for Sept, sign up!!!
Details of health accountability challenge will be coming out soon; look for details on Slack.
Saturday, September 23: cheer on Spartan 9pm-whenever:). Details to follow
September Book Club: Sunday, September 24 5:30pm, potluck dinner and book discussion :)
This month’s choice is: The Invisible Life of Addie LaRue
Saturday, October 28: Fia/f3 Halloween Party
6-9pm. More details to come
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