Backblasts-The Galley

June 25, 2022 The galley Q: Anchor PAX: goggles, Power, Justice and coastie Every round: left lunges then right then squats Four merkins 1 minute of each , three rounds: Toe touches Bicycle Crunches Russian Twists V ups Dead bug Flutter Kicks Side planks , each side A walk and roll the dice for

4 PAX Q:Betty C, Sal, Wings, Googles, Betty C april 16, 2022 Warm up jog to amphitheater (1/4 mile) 4 sets of exercises, 1 minute each, 2x Set 1 wall sits plank hold alt step ups on stairs R first min, then L second minute Set 2 dips sprints on the grassy area 6 in leg hold (abs) Set 3 slit lunge wi

Date: 1/15/22 Location: The Gally On Q: Arcadia PAX: Justice, Azul, Anchor, Power, Polo, and BettyC Warm-up: Windmills, Praying Mantis, 1min Squat Hold, and 1 plank hold The thang: We are going back to school, ladies! First: Section is Ring Around the Rosie *All the girls will be doing an

10.9.21 Q: Betty C PAX: Aravis, Arcadia,Anchor, Goggles, Wings, Shook, Justice, Anime, Azul Welcome / Disclaimer Warm-up: high knees, jumping jacks, butt kickers, calf raises, arm circles forward/backward, field goals, raise the roof, thumbs to shoulders, thumbs to waist, palms up/push up, palms dow

Date: 4/17/21 Location: The Galley Q: Red Co-Q with Frenchie PAX: Gilly, 2.0 Cartwheel, Goggles, Anchor, 2.0 Farmer, Power, Red, Frenchie Welcome/Disclaimer/COVID Disclaimer Warm up (all x10 IC): Huggies, Windmills, Preying Mantis, Butt Kickers, Jumping Jacks Tha thang Part 1: 6 sets; 30 seconds wo

Q: Gilly date: 2/12/21 location: The Galley PAX: Red, Power, Aravis, Beats, Frenchie, Azul temp: 20* F 🥶 Warm-O-Rama Jumping jacks 20 IC Toy soldiers 15 IC Huggies 12 IC Mosey to awning Praying mantis while I explain... Station Rotation (8min each round) Ruck - 25 squats/ 40 lunges (1:1) /

Date: January 23, 2021 Location: The Galley Q: Goggles Pax: 9 Anchor, Wings, Azul, Power, Red, Beats, Gilly, Frenchie and 1 2.0 Cartwheel Warm up: Short lap The Thang: Partner dora with 1 partner running a lap with a 20 lb sandbag while other partner worked on the exercise. 400 Flutter kicks 300

Date- January 1st, 2021 Site- The Galley Q- Beats Pax- Arcadia, Azul, Aravis, Siren, Gilly, FNG (Rifle), River Rat, Anchor New Years Workout Welcome/Disclaimer Warm-Up 15 jumping jacks 20 squats 10 toy soldiers Lap The Thang- Part 1: Two teams- Parking lot relay R1- 10 jump squats-then sprint wh

When: Oct 10, 2020 AO: The Galley Q: Beats Pax: Meche, SAL, Wings, Chill Pill, Hutch, Azul, Anchor Explain the cards/pass them out to people. Each number on the card represents a part of the workout! WELCOME - have them do air squats while explaining this "Q role- Q is the leader of the workout for

Date: June 13, 2020 Location: The Galley Q: Power Pax: 5 Meche, Longhorn, Roller, Gilly Warm up: Daisy Pickers, Arm Windmills, High Knees The Thang: 4 rounds, 4 exercises 45 seconds each, Bonus round Round 1 Power Jumps Belt Kicks Hit the Floor V Pushups Repeat twice Bonus - Tricep dips (1 minute),

May 21, 2022 The galley Q: Anchor PAX: goggles, Sal and Azul, coastie 11’s 10 and 1: Merkins and Jump squats Surrenders and Military planks Raggedy Anne’s And Side Lunges Sit ups and flutters Run /walk in between Count Name COT: Going at it alone is, without a doubt, one of the most common