The Quarantine Workout Part 2
Q: Flyer
PAX: Thunderbird, Chopsticks, Anchor, Topcat, Beetlejuice, J Lo, Hokie, Beats, Soul Surfer, Coack K, Fly Girl, Toby, Vino, Cubbie, Mustang Sally, Awesomesauce, OTG, Hard Hat, and 4 FNGs—welcome Doolittle, Sticks, Big Hitter and Journey!
AO: Camp Pain (Camp Thunderbird)
Since I was the last one to be “flagged” with the passing of the FiA flag and home workout accelerator, I told the group my next Q would be the workout (instead of doing it all by myself at home). So here we are! Each FiA LKW member who was “flagged” added a set of exercises to the sheet, and the flag was passed 50 times. Here is the now dubbed FiA LKW “quarantine workout”…for fun I added the assigning PAX name to each. There was some confusion about which line to add your name to but we’ll go with what’s on the sheet. Some did add that workout but others were assigned that workout. We’ll be sure to be more clear next time! ;-)
The Thang
Quick warm up of I don’t even remember what. 5 stations of 5 or so exercises each. Run/walk/jog to each station unless told otherwise…
30 jumping jacks in cadence (IC) - Flyer
40 (each side) russian twists - Toby
50 squats - Rays
40 burpees - Sparty
30 (each) side crunch - Keys
100 weighted punches - Admiral
20 (each side) one-legged deadlift - Sweetheart
30 supermoms - Chaquita
50 tricep dips - Pixie
50 high knees - Sunshine
30 mountain climbers - Awesomesauce
Driveway bear crawl - Cajun
50 flutter kicks - Hard Hat
(3) 1-minute planks - Coach K
50 baby crunches - LT
(25) 2-second hold bridges - Wings
20 (each) lunges - Terps
20 jump squats - Beetlejuice
25 plank jacks - OTG
50 bicycle crunches - Beats
25 tricep dips - Jokie
25 rosalitas - Cutthroat
25 carolina dry docks - Thunderbird
50 butt kickers - Mustang Sally
25 tricep curls (or tricep push ups if no weights) - Flyer
Then once we got through all 5 stations, we had some extra time so did some getting to know you “ring of fires” … first concert attended (squat hold/squat pulse), favorite vacation spot you’ve been to (plank hold), where you’re from (overhead claps), something else i can’t remember (resisting raise the roofs).
Moleskin
We had to name our FNGs and cut out quickly due to a bunch of parents coming momentarily to pick up kiddos from camp so we left in a bit of a rush but it was a great workout! Thanks to those to continue to bring FNGs and thank you to Thunderbird who continues to host us this summer while school grounds are closed!
xo - Flyer