Backblasts

Date: 1/20/21 Location: SWATT On Q: Arcadia PAX: 2; Sharpie and S'mores The First Thang: 35 Min Run The Second Thang: Pair up in teams- *One person is doing Lunges while their partner runs to the

Site- Sweat School Date- 1-12-2021 Q- S’mores Pax- Arcadia and Frenchie Welcome & Disclaimer Warm up- Windmills Huggies high knees preying mantis Run a lap All moves are 50 sec with 10 sec rest betwee

Jan 5, 2021 Poplar Estates Park/SWATT Q: Hutch PAX: Sal & Arcadia Welcome Disclaimer , COVID & jogging Warm up THE THANG: 400 meter run - 10 burpees 400 meter run - 10 burpees 400 meter run - 20 pu

Date- January 2, 2021 Site- The Galley Q- Beats Pax- Azul, Gilly, River Rat, Sal, Hutch, Power Welcome/Disclaimer Warm up 20 butt kickers 15 high knees 10 pulse jumping lunges 8 push ups 1 lap The

Dec 21, 2020 Oliver Creek Q: Anchor PAX: Power and Polo Welcome Disclaimer , COVID & Warm up, 10 each: Toy Soldiers Butt kickers Air squat pulse Cherry pickers Imperial walkers Cardio AMRAP: 7 min 20

DATE: 12/16/2020 AO: SWATT Q: Beats PAX: Chill Pill Welcome/Disclaimer Warm up: high knees, jumping jacks, butt kickers, daisy pickers The Thang: run up flights of stairs to the top deck. Do th

Date- December 10th, 2020 AO- Fire House Q- Beats Pax- Chill Pill, Azul, Arcadia, S’mores Welcome + Disclaimer Warm-up daisy pickers 15 IC squats 10 IC arm high 10 IC high knees 10 IC mosey The Thang

Date: January 18, 2021 Location: The OC Q: Aravis Pax: 5 Anchor, Chickie, Meow, Power Warm up: jump rope-1 minute glute bridge-1 minute hip rotations-1 minute forward leg swings-1 minute side leg sw

Date: January 16, 2021 Location: The Galley Q: Power Pax: 10 Polo, Azul, Betty C, Wings, Meche, Gilly, Beats, Red, Shakes Warm up: Huggies, Toy Soldiers, Jumping jacks The Thang: 11 stations, one Pa

Date- 1-5-2021 Site- Sweat School Q- Frenchie’s coQ with S’mores Pax-S’mores and Arcadia It was a little chilly and windy but it was a great time with these girls and kept warm with the workout. Oh

Date- January 1st, 2021 Site- The Galley Q- Beats Pax- Arcadia, Azul, Aravis, Siren, Gilly, FNG (Rifle), River Rat, Anchor New Years Workout Welcome/Disclaimer Warm-Up 15 jumping jacks 20 squats 10

Q: Gilly PAX: Beats, Power, Goggles, Arcadia Date: Dec 18th Location: The Island Warm-O-Rama: Jumping jacks x15 IC High knees X15 IC Windmills x10 IC Huggies x10 IC Butt kicks while I explain

We had 5 PAX come out for a total body workout at Sweat School. Smores, Arcadia, Chill Pill, and Frenchie showed up on this very cold morning for my vQ! Thank you for the great job today ladies! W

Pure cardio Warm up Jog 123 stretch Jumping jacks Heisman butt kicks high knees mummy kicks repeat water break suicide drills (tap 3 steps to the right, tap 3 steps to the left) switch kick

Date: 1/19/21 Location: Sweat School On Q: Arcadia PAX: 3; S'mores, Wings, and Frenchie Warm up: Jumping Jacks, Daisy Pickers, Huggies, 1 min wall sit Ladder Workout: There are four sets. Each set i

Q: Betty C, PAX Power Warm-up...JJ, Daisy pickers, Praying Mantis, Arm circles, mosey around the building 7 Exercises, each performed in counts of 5, then 10, 15, 20 with different cardio moves in bet

Jan 4, 2021 Oliver Creek Q: Anchor PAX: Power, bow wow, chill pill, Chickie and woof Welcome Disclaimer , COVID & Warm up, 10 each: Toy Soldiers Rotating opp hand/knee high knees Air squat pulse Pray

Date- December 22nd, 2020 Site- Sweat School Q- Chill Pill Pax- Smores, Wings, Arcadia Warmup: daisy pickers, huggies, preying mantis, jumping jacks, run The Thang: 5: pike pushups 10: lateral raise

SITE- Fire House Date- Dec 17th 2020 Q- S’mores Pax- Frenchie, Arcadia, Wings, & S’mores Very cold day but warmed up fast. These girls worked hard and appreciate them bracing the cold. Welcome d

Date- December 11th, 2020 Site- The Island Q- Chill Pill Pax- Power, Goggles, Gilly, Betty C, Anchor Warmup: daisy pickers, huggies, high knees, preying mantis, 1 lap The Thang 6 minute rounds, 1 lap