Backroads/cardio circuit coupled with amrap backblast

Lions Den Pre-Blast- Stack It Up
May 21, 2017
Better Together
May 21, 2017

Backroads/cardio circuit coupled with amrap backblast

  • When: 05/21/2017
  • Q: Havarti
  • Pax: Venus, Serena, Silver bullet, Bolt, Crabcake, Sunny D, Sweet pea, Latte, Ghirardelli, Early bird, Espy, Captiva, Chickpea, Havarti

Today marks the 5th week since Waxhaw was launched!  Waxhaw had 14 women show up to the workout including myself.  The FIA’s that showed were Venus, Serena, Silver bullet, Bolt, Crabcake, Sunny D, Sweet pea, Latte, Ghirardelli, Early bird, Espy, Captiva, Chickpea, Havarti, We had a total of 6 FNG’s join us, so welcome to FIA Waxhaw!

The scoop:

We started off with a warmup in cadence: (10) jumping jacks, (10) mountain climbers (standing), 10 windmills, and 10 circles forward and backwards.  The warmup got us warm and ready to move!

We then took a mosey over to some picnic tables where we did 15, 10, and 5 2x’s

  1. Step up’s
  2. Dips
  3. Reverse lunges

As we started our mosey to the BB courts, my nerves got the best of me as I realized I had left my phone at the front of the school. This typically wouldn’t have been a big deal, but I needed the phone for the circuit we were just about to start. As we headed towards the park, Chickpea took the reigns and led the group while I collected my tools for the workout. A BIG shout out to Chickpea for saving my butt! Lesson learned; not a good idea to use music and timer on app for the first “Q”

We counted off by two’s to separate groups. Group 1 was in the center being timed as they completed a cardio circuit; while group two was on the outside working on an amrap. when the inside group finished they swapped out. It was a rinse and repeat exercise, but time did not allow.
Cardio Circuit: Squat Jump, spiderman push-ups, superman hold, burpees, lateral toe-touch, and plank. Each exercise at a minute with 15 sec. rest.

Amrap: Burpees, lunges, bicep curls, and switch kicks. These exercises were on four corners with sprints and side shuffles in between the four corners. This team had to complete as many rounds before group number 1 finished.

Lastly, mosey back to the front of the school where we finished off with a high intensity ab workout.
Ab workout: Butterfly, spiderman plank, russian twist, LBC’s, alternate toe touches. 20 per excercise with jumping jacks and high knees in between in cadence.

We completed the workout with a COT and named our new FNG’s with a lot of excitement and enthusiasm! Thank you again ladies for an awesome workout and most of all for your support!

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