AO: ISLANDS
QiC: Miss Bliss
Date: 07/04/2023
Title: Red White & Blue Beatdown
Number of HIMs: 5
Lady Chablis, Schrute, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer –
Not a pro, don't get hurt, no litigation.
17x Side Straddle Hops
17x Forward Arm Circles
17x Backwards Arm Circles
17x Through the Tunnel – 3 Touch
17x Emporial Walkers
Mosey to Cindys
Tha Thang:
4 rotations, 4 exercises/rotationx17 reps, run the islands between rotations…
Rotation #1
17x Cindy Squats
17x Flutter Kicks w/Cindy
17x Merkins
17x Curlz 4 Gurlz
Take a lap around the islands
Rotation #2
17x Monkey Humpers
17x WWIIIs
17x Overhead Press
17x Cindy Swings
Take a lap around the islands
Rotation #3
17x Merkins
17x Big Boys
17x Lunges – 2 count
17x Tricep Ext.
Take a ½ lap around the islands
Rotation #4
17x Thrusters
17x LBCs
17x Mountain Climbers
17x LBCs again
Take a ½ lap around the islands
Rinse/Repeat –
Rotation #1 Again
17x Cindy Squats
17x Flutter Kicks w/Cindy
17x Merkins
17x Curlz 4 Gurlz
Mosey ¼ back to return Cindys
Cooldown-o-Rama
17x Freddie Mercury
17x Shoulder Touch – 1 count
17x Hello Dolly
17x Reverse Crunch
17x LBC
COT:
Pledge/Prayer:
Thanks for fellowship and the ability to grow mentally and physically stronger, prayers for a nation that exemplifies liberty and justice for all.
Tha Tunes – Red White & Blue Beatdown Playlist:
https://drive.google.com/file/d/1QPaMg7SN-d1BXbvr9WbUUmGEFm9TBFna/view?usp=drivesdk