Celebrating the Freedom to Exercise – July 4th @ The Block in Hickory
July 4, 2018
Comet Backblast: 1776
July 4, 2018

We Fancy Back Blast – Fourth of July Jump Start!

  • When: 07/04/2018
  • Q: Francis
  • Pax: Vacarro, Natural, Carmen, Sol and Pewee

We had six PAX this morning, not bad at all for an early morning on a Holiday! We were happy to see Carmen back from her worldly adventuring and celebrated Vaccaro’s birthday!!

We warmed up with some arm, leg and hip stretches and a 1/4 mile loop around the tennis courts.

The Thang:

I repeated a favorite workout, so everyone could push themselves to their limit this 4th of July morning. I set up 15 stations and we rotated through them all twice. At each station I had a set exercise and a way to make them a little more difficult if desired. We did each station for 45 seconds and rested 15 seconds during our switches. As we rotated, I played some fun music from Salt-N-Pepa, Black Eyed Peas, Kelly Clarkson and Bruno Mars to motivate and help get us moving. Really crazy how fast 45 mins flies by with this workout to music!!

We were able to do a person per station and added some weights and a jump rope to the stations.

The stations we did today, are as follows (modified as needed).


Station 1 – Squats or Jump Squats

Station 2 – Bicep curls with two 11# weights or 5# weights

Station 3 – Froggy Crunches

Station 4 – Lunges (switching legs)

Station 5 – Arm rows with a 10# kettle ball – rotated arms, did one the first round and the other in the second round.

Station 6 – Flutter kicks

Station 7 – Fire hydrants into donkey kicks

Station 8 – Plank with shoulder taps and knee taps

Station 9 – Russian Twists

Station 10 – Seal Jacks or jump rope

Station 11 – Push Ups

Station 12 – Burpees or Mountain Climbers

Station 13 – Toy Soldiers along tennis court line or in place

Station 14 – Overhead presses with 3 pound weights (gets really heavy by the second round)

Station 15 – Dips

Finishing two rounds of 15 stations took us right to time. Cool down was in the COT with the name-a-rama. I did not have a quote, but I did have balloons and a birthday treat for Vaccaro, who has a patriotic birthday! Happy Birthday Vaccaro!! Your sisters love you!!

Great job this morning ladies! Have a great Holiday!

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