Backblasts from the OC

Date: 6-20-22 AO: Chickie Q: Chickie PAX: Chickie, Power Welcome / Disclaimer Warm-up: 12 each in cadence: arm circles forward, arm circles backward, high knees, windmills, buttkickers The thang: Pyramid Intervals Legs: 1 min wall sit 45 seconds squats 30 seconds alt. lunge 15 seconds jump squats 30

Date: 5/9/22 Q: Uni PAX: Anchor, Power, Sushi, Chickie, Nora Warm Up: The usual stretches Tha Thang: 5 Minute Tabata 1 (15 reps each exercise) - run 1 lap after Rt. Lunge w/Bicep Curl Lft. Left w/Bicep Curl Alternating Snatches 5 Minute Tabata 2 (15 reps each exercise) - run 1 lap after Squats w/wei

Date: 4/4/22 Q: Uni PAX: Anchor, Power, Sushi, Power, Minnie Warm Up: led by PAX (I was late) Tha Thang: Interval 1 12 Left Lunges w/Opposite Press 12 Squats(2) w/2 jacks 12 Right Lunges w/Opposite Press 12 Bicep Curls on Knees Take a lap Interval 2 12 Squat Twists w/weights 12 Squats w/Raise 12 Re

Feb 21 2022 The OC Q: Anchor PAX: Power, Chickie , Sushi, Uni Welcome/Disclaimer Warm-up: Butt kicks High knees JJ Windmills The Thang: Toss the ring. First exercise is done if you miss. Second exercise is done if you ring the cone. 3-4 minutes each round. 10 burpees - 10 monkey humpers Walkin

Date: 1-24-22 AO: Chickie Q: Chickie PAX: Anchor, Power, Uni, Sushi Intro: Welcome to FIA, disclaimer Warm up: 8 each in cadence Toy soldiers Butt kickers Forward Arm Circles Backward Arm Circles The Thang: The Murph Challenge: Get as far as you can! Full: 1 mile run 100 pull ups/Overhead Press 2

Dec 20 2021 OC Q: Anchor PAX: Chickie, Uni Welcome/Disclaimer Warm-up: Butt kicks High knees JJ The Thang: Call out 5 Merkins every 3 min?? / SONG CHANGE Abs: 1 min x2 Bent knee toe tap down, holding dumbbell overhead Awkward turtle Burpees JLos - high or low plank Burpees Static lunges - each l

Date: 11-15-21 AO: Anchor Q: Chickie PAX: Anchor, Chickie, Power, Uni, Sushi and 2 FNGs: Grandmom & Hottie Welcome / Disclaimer Warm-up: 10x each in cadence: Windmills Buttkickers Preying mantis Skip to the end of the parking lot & run back to mats The Thang: Each PAX takes 2 dice. 1st tells your

Date: 10-18-2021 AO: Anchor Q: Chickie PAX: 4 plus one 2.0: Anchor, Chickie, Uni, Sushi and 2.0 Woof Welcome / Disclaimer Warm-up: 10x each in cadence: Pulse squats, Buttkickers, Windmills MOSEY The Thang: First 2 sets: Down the ladder (do one exercise of the set counting down 10 to 1) AND Up the

Date: 9-20-2021 AO: Anchor Q: Chickie PAX: 5 (Anchor, Chickie, Wildcat, Minnie & 1 FNG-Uni) Welcome / Disclaimer Warm-up to Push it (Salt-n-Pepa): 1 minute each of high knees, jumping jacks, butt kickers, calf raises, 30 seconds of pulse squats The Thang: See you when I see you: Partner up. Partner

sept 6, 2021 OC Q: Anchor PAX: power, Chickie, jayhawk Welcome/Disclaimer Warm-up: Butt kickers Toy soldiers praying Mantis The Thang: Four Corners 15 reps lap one and down to 10 reps on last lap to all four corners: Single leg bridge (narwal each leg) - run Tri kickback to OH press -Lunges to

Date: 6-6-22 AO: Chickie Q: Chickie PAX: Chickie, Power Welcome / Disclaimer Warm-up: 10x each in cadence: Arm circles forward Arm circles backward Windmills Hip extenders right Hip extenders left Preying mantis Toy soldiers Daisy pickers 1 minute parking space tracers The Thang: Each PAX rolls

date: 4/25 AO: chickie Q: polo pax: chickie, anchor, polo welcome/disclaimer warm up: 1 min each jumping jacks, hip openers, monkey humpers the thang: coin flip! tails = mosey 1 lap, heads = rotate thru: merkins side planks donkey kicks alt bicep curls plank jacks air squats upright row reverse Cru