What a great way to push ourselves on this beautiful Saturday morning! 13 PAX joined me this morning for a burpee burnout! These ladies pushed themselves to some hard limits, but they did it! Overall, we did around 1,350 burpees #strongertogether #bettertogether #fiamemphis
Date: 11/16/2019
Q: Beast
PAX: Cheesehead, S’Mores, Power, Sloth, Chill Pill, Anchor, Dolly, Munchkin, Meche, Doula, Gilly, and FNG-Joy (and let me tell you that she has a TON of energy and so encouraging)
Disclaimer/Welcome
Warm-O-Rama:
Jumping jacks
Three pulse squat
Huggies
Toy shoulders
Mosey x1
The Thang:
Burpee circuit! Partners will need to calculate how many burpees they get each round. The pair that wins at the end will get to sit out of the burpee aspect of "quick feet"!
Round 1:
2 min 8-count burpees- that is with the plank jack
1 min of squats
1 pair uses the new FiA 30lb ruck plate to walk together doing walking lunges while the rest of the pax are doing a cardio move with their partner (sliders, jump rope, jumping jacks, speed skaters, ruck backpack while doing squats)
Round 2:
2 min hand release burpee
1 min of merkins
Repeat with another pair of walking lunges
Round 3:
2 min half burpee or froggers
1 min of sumo squats
Repeat with another pair of walking lunges
Round 4:
2 min star jump burpee
1 min tricep merkins (keeping elbows close to your body)
Repeat with another pair of walking lunges
Round 5:
2min burpee then jump to the side
1 min of narrow squats
Repeat with another pair of walking lunges
Round 6:
2 min Superman burpee
1 min of Spiderman merkins
Repeat with another pair of walking lunges
Round 7:
2 min of tuck jump burpees
Finished with 2 min of quick feet and when I or Doula called out “drop” then everyone had to drop down into a burpee and come up and do quick feet until we said "drop" again.
Count-O-Rama and Name-O-Rama
COT (Circle of Trust): Ended with one of my favorite quotes "Treat everyone like it is their last 24 hours". How would you treat the people around you if you knew today was their last day. Go throughout the day with that challenge! How would your relationships and attitude change for others? Ended with a prayer and picture. Then we had some PAX stick around for some coffeeteria!!!
Announcements: Bring Board books and toddler/baby socks to the workouts this week! Also, we have our Q get together on Tuesday night!!