Backblast:
PAX: @Party Hat@Mixalot@Fort Knox Scoops, Griz, @Yolk’d@Sunshine , Ace, Sportscenter, Roadrunner, Mockingjay, K9, @Jigsaw@Dolittle@Sherpa@homie@Firecracker , Sunscreen, @Skippy, Bookworm, Bloom, Streak, @Bounceback@Grizzly, Happy Trails, @Crumpet , Sugar Mama, Double Duty, Plié, @Cupcake , Rocket, FNG-Michelin, FNG-Bubbles, FNG-Happy Tree, FNG-Free Fall, FNG-Hops, FNG- Thrusher
Warm-up
10 Grady Corns IC
10 Cherry Pickers IC
10 Rocket Squats IC
10 Smurf Jacks OYO
Fast feet- head, shoulders, knees, cone (partner up, Q calls different commands, fast feet while commands are called)
The Thang
Place PAX in groups of 3, each group completes the following. Once one set is complete, PAX pick a conversation starter and run a lap. Rinse and repeat as many rounds as you can in 25 minutes.
25 Minute AMRAP
5 Burpees
10 Seal Push-up
15 Squat Raises
20 Star Jacks
15 Squat Raises
10 Seal Push-ups
5 burpees
Captain Thor to 5
Split group in two groups. Tall cones vs short cone tic tac toe…. While groups are playing rest of the PAX hold:
Plank, Squat, Glute Bridge, Superman, choice hold
Line all pax in two groups, Russian twist with a ball down and back.
Stay in lines stand, squat, pass over/under until ball gets to end, pax at end runs ball to the front. Rinse and repeat 3 times.
Stretch
COT- Importance of FiA, congratulations @Yolk’d on 50 workouts
Name-a-rama- Welcome to all of our FNGs!!
Announcements: Friday at TBHS set to launch 5/26, Q Calendar up until July!! Forgot to mention it, but save the date for 6/3 we will be holding a town hall to discuss all things FiA Placer- including how to get more involved with leadership- come ready with all the questions!!
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