Backblasts

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

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

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

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

Warm up: Daisy Pickers (10) Toy Soldiers (10) Overhead Jacks (10) *jog down to opening and back up* The THANG: AMRAP- each round 5 minutes Round 1: 2x Squat + Oblique Twist (10 each side) Mountain c

Date: November 23, 2020 Location: The OC AOQ: Anchor Q: Cheese Head PAX: Aravis & 2.0 Eiffel **Disclaimer including Covid precautions**   **Warm-ups** ·        10 Arm Hugs IC ·        10 Toy Soldiers

See attached screen shot :)

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

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

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

Date- December 8th, 2020 Site- Sweat School Q- S’mores Pax- Frenchie, Arcadia, S’mores Warm O Rama Daisy pickers Crockpot squats Jumping jacks Raggedy ann’s The Thang ARMS 10 tricep dips 15 skull

Date: November 30, 2020 Location: The OC AO: Anchor Q: Traffic PAX: Anchor, Power, and Traffic Welcome/Disclaimer Warm-O-Rama: 1. 10 Daisy pickers 2. 10 Monkey humpers 3. 10 Jumping jacks 4. 10

FIA Disclaimer COVID Disclaimer Q- Hutch PAX- 5: Frenchie, Arcadia, Smores, Chill Pill Hutch WARM UP: walking lunges side shuffle jog a lap THA THANG: 5 sets of 5 moves Complete 16 reps of the stren

Date:11-2-2020 Location: The OC AO: Anchor Q: Chickie PAX: Anchor, Power, Eiffel, Cheesehead, Renaissance, Polo Welcome / Disclaimer Warm-up: 10x each: High Knees Huggies Toy Soldiers Cherry Pickers

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

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

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

Q: Longhorn PAX: Azul, Beats, Goggles, Wings, Betty C, Aravis, ChillPill Warm-up: Side lunges, daisy pickers, arm circles The Thang: 90secs per move Legs: air squats, lunges, donkey kicks, calf raise

Location: SWATT Date: 11/25/20 On Q: Chill Pill PAX: Hutch, Arcadia, Azul, Sharpie Warm Up: daisy pickers, huggies, high knees, preying mantis The Thang: 10 min: run to top floor, take stairs to bott

Nov 9, 2020 Oliver Creek Q: Anchor PAX: Goggles, Chickie, Eiffel, Cheeshead, Meow, Power. Includes two 2.0s Welcome Disclaimer & Warm up, 10 each: Toy Soldiers Butt kickers Arm hugs Praying Mantis T