Backblast September 8, 2023 (The Stampede)

Q: @Sherpa PAX: @Fort Knox @Cupcake @QueenB @Crumpet @Grit @Candy Striper @TeenieBopper

Warm up: Neck stretches Arm stretches

The Thang: Each exercise 2 x for 30 sec/10 sec rest

Weights

1. Squats

2. Side lunge R

3. Side lunge L

4. Sumo squat

5. Reverse lunge R

6. Reverse lunge L

7. Romanian deadlift

8. Step up R

9. Step up L

Run the stairs in between sets

Bands

1. Glute kickback R

2. Glute kickback L

3. Side leg lift R

4. Side leg lift L

5. Dolly

6. Leg scissors

7. Deadbug

8. Knees up

9. V-leg touch

CoT: “Obedience will set you free” In my younger, not wanting to follow all the rules, I never understood how that would make me free until I noticed while not wearing my seatbelt I had to always look over my shoulder & around every intersection for the police. No freedom there! If I just wear the dang seatbelt I could focus on driving and be free of worry as well as being safer.

Announcements:

• Q calendar is open so fill in Sept & check out Oct.

• Check FiA channels, for book club, & upcoming events.