A little bit of this, a little bit of that

2 is Always Better than 1 Lions Den Backblast
July 2, 2018
America The Beautiful
July 3, 2018

A little bit of this, a little bit of that

  • When: 07/02/2018
  • Q: Benjamin Button
  • Pax: Footloose, Ranger Chicklet, Bag of tricks, Betsy Ross, Kool-Aid, Paddler, Lilac, Flesh Wound

Hot and sweaty, but great turnout for a Monday!

Borrowed pieces of this workout from some recent backblasts..



Warm up:

March in place, butt kickers, elbow to opposite knee, arm circles-wide-both ways


The Thang:


Countdown- repeat group of exercises 10x 9x, 8x, until 1.

Jumping jack

squat with bicep curl to overhead press

push ups



Arm Tabata:

20 sec work/10 sec rest- 4 rounds of each exercise

bent over row

bicep curl

reverse fly

overhead tricep


Ab tabata

20 sec work/10 sec rest-4 rounds each exercise

Russian twist

flutter kicks



Ring of Fire:

Circle up in plank position

Go around and each PAX completes a tricep kick back on each arm


Repeat with 2x per arm.




“Be fearless in the pursuit of what sets your soul on fire”



Workout on Tuesday with Healing Women in Transitions at 6:30 am

Wednesday- FIA convergence with Carpex at 7:30 am at Jaycee Park in Apex



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