01.09.2021 - The Pyramid

 

1/9/2021- The Pyramid HIIT Workout

AO- The BattleGround

8:15a.m.

Q-Yachty  Co-Q’s Hurricane and The Force

PAX-Herbie, Gypsy, Hurricane, The Force, Green Thumb, Ziggy, Sweet Tooth, Rower, 2.0 Slipper

Music:  Juke Box Hero, Rock You like a Hurricane, Pour Some Sugar on Me, Don't Stop Believin, More Than a Feeling, Hit Me with Your Best Shot, Any Way You want IT, We Built This City, Bad Medicine, Paradise City, Slow Ride, Cold as Ice

The Thang- Mosey to the bridge.  Had to cut that short because we would have been slipping and sliding due to the ice.   Came back to the stage and stretched it out to get ready to build the pyramid.

Set 1-Push ups x20

Set 2-Push ups, squats (all x20 each)

Set 3-Push ups, squats, Tricep Extensions (all x20 each)

Set 4 Push ups, squats, Tricep Extensions, Transverse punches (all x20 each)

Set 5 Push ups, squats, Tricep Extensions, Transverse punches, Double knee double tap (all x20 each)

Set 6 Push ups, squats, Tricep Extensions, Transverse punches, Double knee double tap (all x20 then add a 1 minute plank)

Set 7 Push ups, squats, Tricep Extension, Transverse punches, Double knee double tap ( all x20 each)

Set 8 Push ups, Squats, Tricep Extensions, Transverse punches (all x20 each)

Set 9 Push ups, squats, Tricep Extensions (all x20 each)

Set 10 Push ups, squats (all x20 each)

Set 11 Squats x20

Abs and Hips Q’d by Hurricane

Fire Hydrants, Knee Tuck Crunch, Marching Plank, Donkey Kicks, Scissor Kicks, Leg lift pulses and In & Outs

Cool-O-Rama Q’d by The Force

Yoga Stretches

COT:  Wish Ziggy luck for her first Q this Monday the 11^th.  80’s themed beat downs this Monday to celebrate FiA Nation’s 8 year anniversary.