Summer Q
June 7, 2018
Swing your partner
June 7, 2018

Genesis Backblast: Flip & Roll!

  • When: 06/07/2018
  • Q: Yo Adrian
  • Pax: Sweet, Lavender, Bewitched, Half&Half, Yo

Few ladies joined me this AM for some running, flipping, rolling…

Warm-up:
Jumping jacks 10IC
Toy soldiers 10IC
Buttkickers 10IC
Lap around the Green

Had some Giant Cards to accompany my Giant Die…
Around the circle, pax flips a Card to determine quantity, then rolls the single Die for the exercise.
Once all had a flip/roll, we run the green.
Repeat…

Cards:
Jack = 10
Queen = 15
King = 20
Ace = pax can choose any quantity of any exercise
Joker = all run to the top of deck, down

Die:
1 = LBCs
2 = Mtn climbers, 2:1
3 = Renegade rows, 2:1
4 = Burpees
5 = Plank jack/jack/tap/tap/pushup
6 = Crunch handoff, 2:1 (with a dumbbell, lie, knees bent, arms out to sides in T formation – crunch up, bring arms up, pass wt from 1 hand to other at top of crunch, lower back down)

Always good to keep the body guessing – definitely a lot of shoulder work with the ren rows…the crunch handoff is a keeper…never did roll a 1…and those jack/jack/tap/tap/pushup are no joke, only rolled 5 once…
Thank you ladies for coming out! Always great to catch up – I miss my FiA gals!

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