The Skinny: A brave Pax of 10 took on Passport’s Sally & Friends Q this morning at Riveter Station.
Warmup- Little baby arm circles, then right into “Bring Sally Up, Bring Sally Down” for the leg warmup.
Roxanne: Hold high plank, “Roxanne”- pushup, “Red Light”- 1/2 burpee.
Ghostbusters: Alternate leg lunges. “Ghostbusters”- burpee. “I ain’t afraid of no ghost”- reverse burpee.
America: Superman, switch to canoe on “America”, continue switching with each “America”. “Today”- star jumps.
Peaches: Hold high plank. “Peaches”- burpee.
Lovely Day: Hold 1/2 bicep curl with weights. “Lovely Day” – curl up, back down to 1/2 way.
Three Lions: Alternate step-ups on wall. “It’s coming”- tricep dips, “Football’s coming home”- incline pushup.
Tubthumping: Crunches. “Get knocked down”- burpee
Thunderstruck: Hold squat position. “Thunder” jump squat, “Thunderstruck” sprint mini lap.
For those who competed each burpee for each key word, that was 68 burpees total, plus all those 1/2 burpees, and reverse burpees. Congrats!
COT:Welcome Summit to FiANETN! Passport spoke about the importance of a family motto, taken from this Scary Mommy blog post,and our FiA motto, Better Together! Better Together means feet hit the floor for our FiA friends to support them in their quest for a healthier, happier life, and especially when someone new is Q’ing. VQ’s- Co-Q with someone else, Veteran Pax are happy to Co-Q with a VQ. Pick an easy Q to lead, look through previous workouts on FiA Nation, copy one. Better Together!