Welcome Back Friend

Title: Welcome Back Friend

Date: 07/27/21

AO: Riverside

Q: Hurricane

PAX: Slainte, Sparks, Karaoke, Treasure, Cash Money, Momma Bear, Twilight, Southpaw, Sunny, Puzzle, Hurricane, Welcome FNG Tour Guide

Warm Up

Bring opposite knee to hand, do the other side, then bring opposite foot to hand, do the other side, then squat. Repeating about 10 times speeding up each time.

Cherry Pickers

Squats

Toe touches

Mosey to stage area

The Thang

Achin Legs: 20 each

Narrow Squats

Box Jumps (or modify to broad jumps)

Side Lunge

Jump Lunge

*Jumping Jacks to wait

Escalator of Arms 10 reps each

Partners Wheelbarrow each other in between cones

Cone 1: Wide Push -Ups

Partner 1 Wheelbarrow to cone 2

Cone 2: Wide Push-Ups plus Carolina Dry Docks

Partner 2 Wheelbarrow to cone 3

Cone 3: Wide Push-ups, Carolina Dry Docks, Plus Triceps (narrow) Push-ups

Partner 1 Wheelbarrow to cone 4

Cone 4: Wide Push-ups, Carolina Dry Docks, Triceps Push-ups, Plus High Five Push-Ups

Partner 2 Wheelbarrow to cone 5

Cone 5: Wide Push-Ups, Caolina Dry Docks, Triceps, Push-Ups, High Five Push-Ups, Plus Trice Dips

Mosey Back to the stage and repeat Achin Legs

MARY

5 seconds Lindsay Lohan

Carousel

5 Seconds Brittany Spears

20 Plank Walk Outs (from plank position, walk your arms out as far as you can and walk them back in for 1 count)

What Does the Fox Say

Tub Thumping (4 Squat with Cross Jab, 4 Squat with knee on repeat until 'I Get Knocked Down' for burpees)

COT

Welcome back from the Olympics Ladies! This was a full body beat down that really got my heart going and my arms noodly. Welcome FNG Tour Guide.

Surround yourself with those who challenge you, push you, and motivate you. Always push yourself because the woman next to you is using you to push herself.

FiA Brunswick: Where we give you our best to get the best from you. The closer we are, the further we push you. We are Better Together!! -Adapted from a Nike promo

Love each and every one of you ladies! You worked hard today and should be proud of yourselves. Keep being motivators!!

-Hurricane