Hello A.M.R.A.P’s
February 24, 2018
Isolation Stations
February 24, 2018

Mini Bands and the FiA Lexicon

  • When: 02/24/2018
  • Q: Glitter Bomb
  • Pax: Beaker, Rocky, Bobcat, Spike, H2O, The 411, Kit, Comicon, Vino, Mighty Mouse, Shout, Sketch, Riptide, Lazy Bones, Gator

Fifteen ladies joined me this morning for the last Saturday of our post challenge, as well as Q school.

Warm Up – Modified Jack, Toy Soldiers, Jump Rope

Part 1: Everybody stepped into a mini resistance band

  • Walk forward
  • Walk backwards
  • Shuffle Left
  • Shuffle Right
  • Abduction Right/Left
  • Abduction Right/Left circling legs

Part 2: I pulled out some favorites from the FiA Lexicon; one PAX ran to the pole and back while everyone else did the exercise.

  • Brooke Burkes
  • Burpees
  • Carolina Dry Docks
  • Crockpot Squats
  • Dan Taylors
  • Diamond Pushups
  • Happy Jacks
  • Imperial Walkers
  • Monkey Humpers
  • Mountain Climbers
  • Peter Parkers
  • Plank Jacks
  • Prisoner Squats
  • Slurpees
  • Smurf Jacks
  • Sparky Crabs

Part 3: More mini bands!

  • Lunges with a tricep extension (and switch)
  • Side Squat shuffle with bands out front (and switch)
  • Peter Pan around the circle x2

Part 4: Ab Burnout

  • LBC, Left Crunch, Right Crunch – 30 seconds each – x2
  • Russian Twist, In and Out Abs, Reverse Crunch – 30 seconds each – x2
  • Flutter Kicks, Ankle Biters, Leg Lifts – 30 seconds each – x2

Then we did Q school. And had some more time, so we did Sally. And then picked on a couple people who haven’t Q’ed yet and did Jumping Jacks IC, Toy Soldiers IC, and Cherry Pickers IC.

Ended with Name-a-rama and COT.


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