Backblasts-The Galley

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 com

Feb 12 2021 The Galley Q: Anchor PAX: Betty C, Shook, Sal, Azul, Wings, Power Welcome/Disclaimer Warm-up: Butt kicks High knees JJ Windmills The Thang: Group completes one exercise while one person at a time does a ring toss. Missed rings equals one rep of second exercise: JJ : Merkins Russ

Galley workout Q: Betty C PAX: Azul, Wings, Goggles, Shook 1 min each exercise, 6 seconds rest Legs x2 (18 min) Single leg deadlifts R/L Slow, standing Side leg lifts R/L Shifting side lunge with weights Balancing squat (squat bent ,side leg lift) Unicorn bridge R/L Curtsy lunge Repeat Cardio:

Slow-Controlled-Intentional—count with me! 6 sets of exercises, 12 reps, performed 2x each w/ cardio in between Ring of Fire—all PAX in plank. When called (by me), 1 PAX does 10 merkins counting out loud while all PAX stay in plank. Continue until all PAX have been called to count out 10 merkins!

Date: 3/20/21 Location: The Galley On Q: Arcadia PAX: 4; Azul, Goggles, Gilly, and Anchor Warm up: High Knees, Preying Mantis, and Arm Circles The Thang Part 1: Song: Cake By Flo Rida: Hold a Plank, and ever time you hear cake you do a push up. Ladder: 10 V-Ups

Date: 2/6/21 Location: The Galley Q: Beats PAX: Gilly, Goggles, Trickey, Azul, Power, Betty C Welcome/Disclaimer Warm-Up: 26 jumping jacks 13 windmills 13 toy soldiers 26 butt kickers Stop 1: Parking Lot-10min Ladder workout: Start with exercises 1+2. Then do a double sprint and then do exe

Date: January 16, 2021 Location: The Galley Q: Power Pax: 10 Polo, Azul, Betty C, Wings, Meche, Gilly, Beats, Red, Shakes Warm up: Huggies, Toy Soldiers, Jumping jacks The Thang: 11 stations, one Pax per station, each exercise done for one minute then rotate, 3 rounds Bosu sta

Date: November 21, 2020 Location: The Galley Q: Power Pax: 11 Polo, Azul, Sal, Goggles, Anchor, Betty C, Frenchie, FNGs - Zoodles, Stir Fry, Ruby Doodles Warm up: Praying Mantis, Huggies, Jumping jacks The Thang: 20 Merkins 1 hill run 15 Merkins 2 hill runs 10 Merkins 3 hill r

Date: September 26, 2020 Location: The Galley Q: Power Pax: 12 Anchor, River Rat, Goggles, Betty C, Beats, Electric, Gilly, Polo, Azul, FNG - Sweet Tooth Warm up: Arm raises, Arms behind the head, Rows, Jumping Jacks The Thang: Punches 1- Front jab 2- Back Cross 3- Front hook 4-

8 PAX strong: CeeCee, Justice, Sal, Betty C, Wings, Polo, Champion Q: Betty C Warm up: JJ, Butt Kickers, Micheal Phelps, Praying mantis, Toy Soldier The Thang: 50 sec each x2: squats, deadlifts, plyo lunge L/ R, curtsy lunge, hip bridges, calf raises, fire hydrants R/L, outer thigh leg lifts R/L,

The thang: March 30, 2022 The galley Q: Anchor PAX: Power, Wings, Sal and Azul 10 minutes each round : To the cones: Walking toy soldiers Walking lunges Frog jumps 5 merkins every time!!! … Spider climb Donkey kicks each leg Tricep squeezes OH press 2. Super mama I Y W MTn climbers Mon

Date: January 29, 2022 Location: The Galley Q: Power Pax: Azul, Anchor, Goggles Warm up: Praying Mantis, arm swings, toy soldiers, butt kickers, High knees The Thang: Start with the first exercise then add the next exercise with each round. 1Inchworm burpee 2 globe jumps 3 merk

Date: 11/6/21 Location: The Galley Q: Frenchie PAX: Goggles, Betty C, Frenchie Welcome/Disclaimer Warm up: (all x 15 IC) arm circles, preying mantis, jumping jacks, butt kickers Then: 2 min side shuffle between cones 2 min mosey between cones Tha Thang: I wanted to celebrate my 1 year FiA-vers

10 Pax and a 2.0 (Azul, Power, FNG-Digits, Goggles, Stickers, Anchor, Betty C, Gilly, Justice, Red, Cartwheel) FIA - 06.12.2021 Warm up • Huggies -15 • Praying Mantis - 18 • Windmills - 15 • High knees. - 20 • Jumping Jacks - 15 The Thang: Stations - 20 reps of each exercise for 5 minutes at

Date: February 27, 2021 Location: The Galley Q: Anime & Power Pax: 12 Goggles, Wings, Gilly, S'mores, Shakes, Red, Tricky, Beats, Anchor, Azul Warm up: Praying Mantis, Huggies, Jumping jacks The Thang: Song break - Switch by Will Smith - Pulse squats during the chorus, 1st ve

Date: 1/29/21 Location: The Galley On Q: Arcadia PAX: 10; Azul, Wings, Red, Betty C, Gilly, Frenchie, Cartwheel, Beats, Goggles, and Anime The First Thang: 4 Sets done for 4 mins done twice. Each activity is done 15 times. Set One: 1. London Bridges 2. Merkins 3. Sit Ups 4. Laying Down Skull

Date- January 2, 2021 Site- The Galley Q- Beats Pax- Azul, Gilly, River Rat, Sal, Hutch, Power Welcome/Disclaimer Warm up 20 butt kickers 15 high knees 10 pulse jumping lunges 8 push ups 1 lap The Thang: 60sec on 20sec off 3 rounds of reach round Round1: hold weight up for weighted revers

Date: October 31, 2020 Location: The Galley Q: Power Pax: 9 Meche, Anchor, Azul, Sal, Hutch, S’mores, Polo Warm up: Frankenstein walks, Praying Mantis, Bound Mummy (huggies) The Thang: Thriller Dance (https://www.youtube.com/watch?v=eTpuSV2DWc4) Pumpkin relays (2 teams, one pax

Hot and sweaty morning with 14 pax!! They pushed really hard and danced throughout it all!! Date: Saturday, 7/11/2020 Location: The Galley On Q: Beats PAX: Chill Pill, Bow Wow, Guard, Tricky, Roller, SAL, Meche, Hutch, Longhorn, Gilly, Traffic, Goggles, Cartwheel Warm Up: Jumping jacks, butt

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

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

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 e

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 d

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 seco

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) / 40 cu

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. 4

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 spri

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! 1. WELCOME- have them do air squats while explaining this 2. "Q role- Q is the leader of the wo

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