Date: Nov 5, 2020 Location: Fire House Q: Beats Pax: Smores, Arcadia, Azul, Red Warm up: backward lunge, squat, backward lunge, squat=1 Jumping jacks Inchworms The thang: Part 1: Tabata opener: 20 sec on-10 off-repeat each exercise 3x before moving to the next one-6 min E1-side shuffles E2-touch floor to a tuck jump E3-plank jacks on forearms E4-weighted jacks Part 2: 1 minute of each move. After each set, 10 burpees. Repeat 4 times. 1 min suicides 1 min curb taps 1 min squat overhead press 1 min 2 bicep curls, 2 hammer curls 1 min 2 rows, 2 push-ups, jump up and do 2 overhead press Part 3: Band 20 sec squat jump 5 sec rest 30 sec squat jump 5 sec rest 40 sec squat jump 5 sec rest 50 sec squat jump 5 sec rest 60 sec squat jump 5 sec rest 50 sec squat jump 5 sec rest 40 sec squat jump 5 sec rest 30 sec squat jump 5 sec rest 20 sec squat jump 5 sec rest Burnout: repeat 3x 1 Min froggers 1 min low plank jacks COT: Count-O-Rama, Name-O-Rama, Prayer Announcements: FiA Social-Central BBQ on Nov 10th at 6pm!