Backblasts

Date: 04/11/23 Location: Sweat School On Q: Arcadia PAX: Wings, Peach, and Cajun Warm-up: Squat Pulse, Arm Circles, 1 min Plank Hold, Leg Lifts The Thang 1 Min of each exercise in each set. Do each section once. Overhead Tricep Ext Front Lateral Pull Down (Mimicking the rope pully) Toe Taps

Sweat School 3/21/23 Q: Wings 3 Pax: Cajun, Arcadia, Wings Warmup IC: Huggies, Daisy Pickers, Door Knobs, Toy Soldiers The Thang: Weights used on all leg and arm exercises except Merkins. Tabata- 45 seconds exercise, 8 seconds rest Do each leg and arm set 2X Set 1: 8 leg exercises Goblet squats,

Date: 1/12/23 Location: Sweat School On Q: Arcadia PAX: Peach Warm-up: Arm Circles, High Knees, Butt Kickers, and Windmill Repeat all the sections until time is up 15 Squat 15 Narrow Squats 15 Sumo Squats 15 Squat Pulse *40 sec squat hold 15 Squat to Overhead Press 15 Squat with Kettlebel

Date: 12/08/22 Location: Battlefield Q: Arcadia PAX: Cajun Warmup: High Knees, Arm Circles, and Daisy Pickers The Thang: 12 Days of Workout Ex: 1;2, 1; 3, 2, 1; 4, 3, 2, 1…. 1. Burpee 2. Inchworms 3. Pendulum Squats (2 = 1) 4. Serving the Platter 5. Star Jumps *

Date: 11-3-22 AO: Betty C (not present tonight) Q: Chickie PAX: Sal, 2.0 Woof Welcome / Disclaimer Warm-up: 10x each in cadence: Hillbillies Daisy pickers Buttkickers Praying Mantis Then a Mosey The Thang: Flash Dice game Pax take turns rolling a pair of dice. Total from both dice tells everyone wh

Sweat School 8/23/22 Q: Wings, Pax: Cajun, Peach, Wings Warmup: 10 of each IC, Huggies, JJ, daisy pickers, praying mantis The Thang: Set 1: 10 Squats-using wgts- w/overhead press, 10 Merkins, 10 reverse lunges w/wgt-2 is1, run Repeat set increasing reps each time to 15, 20, 25. Run after each se

Date: 08/09/22 Location: Sweat School On Q: Arcadia PAX: Cajun Warm-up: Huggies, Windmills, Praying Mantis, run a lap The thang: Flip It: Flip a coin to decide the workout 1. H: 15 Jumping Jacks, T: 20 High Knees 2.H: 10 Merkins, T: 20 Shoulder Taps 3.H: 10 Reverse Crunches, T: Regular Crun

Date: 7/21/22 Location: OTB (@ Sea Island Park) Q: Shook PAX: Anchor, Betty C Warm up: Praying Mantis, Daisy Pickers, Toy Soldiers The Thang: PAX run 1 mile loop, stopping every 1/3 mile to do a strength training exercise using exercise bands. 1. Bicep curls (12 reps x 3) 2. Arm extensions 3. Shou

Date: 4/6/23 Location: The Battlefield On Q: Arcadia PAX: Cajun Warm Up: Arm Circles, Daisy Pickers, Preying Mantis The thang: 50sec of each exercise in the section. Round One -Around the world to Toe Touch - Bicep Curls -Overhead press -Squats -Zottman Curls *1min Wall Sit Round Two -

Date: 3-6-23 AO: Chickie Q: Chickie PAX: Polo, Power Welcome / Disclaimer Warm-up: 10x each in cadence: Pulse squats, Buttkickers, Toy Soldiers, Windmills MOSEY The Thang: First 2 sets: Down the ladder (do one exercise of the set counting down 10 to 1) AND Up the ladder (do 2nd exercise of the se

Date: 1-9-23 AO: Chickie Q: Chickie PAX: Anchor Welcome / Disclaimer Warm-up: 10 each in cadence: Huggies, Daisy Pickers, Windmills, Hillbillies The Thang: FIA Bingo (featuring lots of squats for the January squat challenge). Mosey each time someone gets a BINGO. Cooldown- Stretching, Mosey wa

Date: 11-28-22 AO: Chickie Q: Chickie PAX: Aravis, Power Welcome / Disclaimer Warm-up: -Skip to the end of the parking lot, jog back -Buttkickers to the end of the parking lot, jog back -Side shuffle left to the end of the parking lot, side shuffle right coming back The Thang: Squat circuits- Com

Date: 10/18/22 Location: Sweat School On Q: Arcadia PAX: Peach Warm-up: Squats, Arm Circles, and High Knees Phase 10 1. 2 Sets of 3 *10 Squats; 10 Pendulum Squats 2. 1 Set of 3, Run of 4 *15 Merkins; 20 Jumping Jacks, 10 Star Jumps, 20 High Knees 3. 1 Set of 4, Run of 4 *15 Crunches; 15 One