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: 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: 08/18/22 Location: The Battlefield On Q: Arcadia PAX: Cajun Warm-up: Huggies, Windmills, Praying Mantis, run 2 laps The thang: Working Out to the number 37 Do each set for 3 mins, repeat them twice Set 1: 14 Squat to Overhead Press 14 Pendulum Squats 14 Weighted Sumo Squats 7 Jumpin

Date: 07/14/22 Location: The Battlefield On Q: Arcadia PAX: Cajun Warm-up: Huggies, Daisy Pickers, Praying Mantis, Squats The Thang: Weights & Cardio: 1 min of weights then 1min of cardio (4mins total each ) Round 1 Hammer Curl to Overhead Press High Knees V Pull downs Heisman *Run a l

Date: 06/30/22 Location: The Battlefield On Q: Arcadia PAX: Warm-up: Huggies, Windmills, Praying Mantis, Squats The thang: 1min of each exercise in the section. Once done run around the parking lot. Round One Resistance Band around ankles: -Frontal Knee Raise - Right -Frontal Knee Raise

Location: Rush Date: 5/24/22 Q: Shook PAX: Nel, Coastie Warm up: Daisy Pickers, Arm Circles, Toy Soldiers (12 each, IC) The Thing: Exercise, stairs, Increase exercise by 10, stairs, Increase exercise by 10, stairs, etc. Round 1: 10 Jumping Jacks, flight of stairs up, 20 JJ, stairs up, 30 JJ, stairs

Date: 4/26/22 Location: Rush Q: Shook PAX: Justice, Himalayan, Nell Warm Up: Toy Soldiers, Daisy Pickers, Huggies, Arm Circles The Thang: 7 minute circuit A. Arm workout B. Sprint 50 meters C. Leg workout D. Sprint 50 meters E. Stairs REPEAT for 7 minutes Round 1: 20 Bicep curls, 30 second plank Rou

Date: 2/10/22 Location: Battlefield Q: Frenchie PAX: S'mores, Cajun, Arcadia, Frenchie Welcome/Disclaimer Warm up (all x12 IC): butt kickers, daisy pickers, huggies, jumping jacks, mosey Tha Thang: All pax line up in a row. 1 pax runs to end of lot & completes running exercise while all other

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: 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

PAX Chelsea, Bear & Balance (FNGs) Q Betty C 3 exercises, 40 sec each with 30 sec rest plyo push up side plank dips donkey kicks (40/40) RUN:sprint the straight aways & jog the curves crunches walking bridges side leg lifts RUN 30 sec each arm move arm circles forward arm circles backward thumbs

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: 07/7/22 Location: The Battlefield On Q: Arcadia PAX: Speed and Cajun Warm-up: Huggies, Daisy Pickers, HighKnees, and Run a Lap The thang: Each section for 7mins. Once done run around the parking lot. Round 1 10 Inchworms 20 (1=1)Reverse Lunges with Lateral Raise 30 Merkins 40 Bicep C

Date: 06/16/22 Location: The Battlefield On Q: Arcadia PAX: Wings, Cajun, and S'mores Warm-up: Squats, Arm Circles, High Knees The thang: 45sec of each exercise in the section. Once done run around the lake. Round One -Laying Down alternating around the world -Laying Down Figure 8 around