Chickpea’s Birthday Bash – Waxhaw Backblast

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Chickpea’s Birthday Bash – Waxhaw Backblast

  • When: 08/26/2017
  • Q: Chickpea
  • Pax: HIS, Frenchie, Steeplechase, Oriole, Sweetspot, Pulse, Captiva, Anchors, Kiwi, Serena, Motivator, Chickpea

Had a fabulous 45th bday morning Q’ing Waxhaw! FiA Metro gals Oriole, Pulse and Anchors even showed, along with a surprise visit from Kiwi!…And one FNG, Jen, who was quickly named ‘Motivator’ for her encouragement and motivation to the PAX during her first post! Great job ladies!

Warmup
Arm circles, front/back, 10 each
Walk out planks, 10
Toy soldiers, 10
Cherry pickers, 10
High knees, 10
Butt kickers, 10
Side slides, switching sides

Circuit 1
Squat kick, 45
Squat pulses, 45
Squat heel rotation, 45
Squat jump, 45
Squat to frog squat, 45
Static sumo squat, 45 seconds
Squat surrenders, 45

Bear crawl up hill, jog back

Sprint to wall

Circuit 2
Monkey humpers, 45
Wall sit, 45 seconds
Broad jumps, 45, front/back = 1
Wall sit, 45 seconds
Lunges, L 45 then R 45
Wall sit, 45 seconds
Donkey kicks against wall, 45
Wall sit, 45 seconds

Sprint back

Circuit 3
Circle, rotating PAX
-Burpees w/push up, tuck jump (PAX holding squat), 45 total
-Donkey kick heel clicks (PAX holding squat), 45 total

Circuit 4
1, 2, 3 circuit (where 1 = squats, 2 = push ups, 3 = Russian twists, random order, repeating, 3 minutes total)

Circuit 5
Mountain climbers, 45, L/R = 1
Plank dips, 45
Plank shoulder taps, 45, L/R = 1
Plank rock, 45, front/back = 1
Plank jacks, 45

Circuit 6
Donkey kicks, 45 each side
Fire hydrants, 45 each side
Diagonal leg, 45 each side
Butt squeezes, 45
Russian twists, 45 in cadence

45 BDAY BURPEES 🙂

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