Date: October 1, 2020
Location: Fire House
Q: Beats
PAX: Arcadia, Azul, Raven, Welcome FNG-Trailz
Warm up
Would you rather: 30 sec each move
High knees vs butt kickers
Side lunges vs reverse lunges
Pulse squats vs air squats
Jumping jacks vs speed skaters
Lap
The thang:
Part 1: 25 min (5 exercises/pair 1) Partner 1 (p1) does 10 reps while p2 is doing another exercise. When P1 is done, P2 will now count while P1 is doing the other exercise. Then P1 will go back to counting and they will add 2 reps for that exercise (so now it will be 12 reps) then switch. Repeat until 5 min is up. The goal is for each set of partners to get through at least 5 rounds. If you don’t you have a penalty.
Round 1: 5 min
P1-curb taps
P2- 10 touch down squat jacks
Penalty- 10 jumping lunges (1 is 1)-everyone else doing butt kickers
Round 2: 5 min
P1- jumping jacks (can add weight if you bad)
P2- 10 diamond merkins
Penalty-10 tuck jumps-everyone else doing JJ
Round 3: 5 min
P1- mountain climbers
P2- 10 Mount Everest (2 is 1)
Penalty-10 high knees-everyone else doing quick feet
Round 4: 5 min
P1-speed skaters
P2- 10 tuck jumps
Penalty-10 jump squats-everyone else doing sprinter jacks
Round 5: 5 min
P1- holding low squat
P2- 10 froggers/half burpees
Penalty-10 froggers-everyone else curb tapping
Part 2: 9 min
R1 Suicide sprints 60 sec, 60 sec curb taps
R2 Suicide sprints 60 sec, 50 sec curb taps
R3 Suicide sprints 60 sec, 40 sec curb taps
R4 Suicide sprints 60 sec, 30 sec curb taps
R5 Suicide sprints 60 sec, 20 sec curb taps
R6 Suicide sprints 60 sec, 10 sec curb taps
COT-Name-O-Rama, Count-O-Rama
Announcements:
1. NEW AOQS🎉 Welcome Hutch and Arcadia to our new AOQ roles! These ladies are incredible women in the Memphis community and I am so excited to see FiA Memphis grow!!
2. Keep an eye out for some social events coming up in October
3. Make sure you PAX are filling out that PAX form https://docs.google.com/forms/d/e/1FAIpQLSeD4wh8Qh7Imf7tt_nTNbFFNjhlK_-9BDjo8yhIoLrrZRLyUA/viewform?usp=sf_link