Date: Thursday, Jan 16, 2020
Location: Fire House
Q: Beats
PAX: Doula, Gilly, Smores, Chill Pill, Cheesehead
We had our third Q School for the week and it was a great morning to practice with some incredible ladies! So, throuhgout the whole workout, we talked about FiA, core principles, the layout of a workout, why we do ceratin things in FiA, etc. ALSO, overall, we did around 700 burpees!! AWESOME job ladies and way to push yourselves! #Memphisstrong #strongertogether
Warm up:
butt kickers, jumping jacks, jump squats, praying mantis, mosey
The Thang: Burpee Circuit! The PAX paired off and during the burpee time, the PAX had to count how many reps they completed. The partners counted up how many burpees they had each round and the winning team won a prize at the end (getting coffee first 😉)
Round 1:
2 min 8-count burpees (burpee with a push up and plank jack)
1 min of narrow squats
Recovery move done in pairs until the pair who used the 30lb ruckplate lunged to one spot and back while the other pairs were doing jump rope and speed skaters!
Round 2:
2 min star jump burpee
1 min tricep push-ups
Recovery move-the pairs switched what recovery move they were doing each round (everyone got to do each recovery move twice)
Round 3:
2 min burpee with jump to the side
1 min pulse sumo squats
Recovery move
Round 4:
2 min hand release burpee
1 min inchworms
Recovery move
Round 5:
2 min Superman burpee
1 min pulse narrow squats
Recovery move
Round 6:
2 min froggers or half burpee
1 min of Shoulder taps
Recovery move
COT:
Count-O-Rama and Name-O-Rama
Then, we ended by praying for Arcadia because she was having surgery today.
Announcements: Baby shower for Cyborg and Anchor on the 25th! Make sure to let Power know if you can help with anything.