09/11/2024 - the_mud_room - FiA Alpha’s 7th Birthday Celebration!

BackBlast:

Birthday blast workout and CofFiA today for our 7th birthday!! Hard to believe it’s been that long! We were the first AO in Georgia. Now there are lots…

Tex was out of her boot (but had crutches as she transitions), Kiwi and Sonic Boom were ready to roll, and I lost my ability to multitask as we switched song sets from word-driven to 40/5 HIIT… plus some were just hard. Apparently I said at least 4 or 5 times that a set was “terrible”!! Good thing tomorrow is a Thursday rest day!

We started off with a warm up to “Celebration” with Kool and the Gang. Then we moved to “Birthday” by the Beatles. Lunged from end to end of the green (front lunges, then back, then right, and no time for left). Whenever we heard the word birthday, we did a Frogger. Check out how many times they sing that word!

For the HIIT songs, we did 40 seconds of the first exercise and had 5 seconds to position for the second. Rinse and repeat until the song was over.

The Thang:

FiA Alpha 7th Birthday		EST. 9/9/2017
	Time	37:34
Celebration	04:58
Good Morning		Cross Jacks
High Knees		Leg Swings
Imperial Walkers		Squat & Reach Up
Birthday (Beatles)	02:43	Lunge (F-B-R-L) / Froggers
Alpha  40/5 HIIT	02:43	Push Ups
		Plank Jacks
Birthday (Katy Perry)	03:35	Tricep Extensions / Mountain Climbers
Celebrate  40/5 HIIT	03:12	Glute Bridge Walk Out
		LBCs
Birthday (Gomez)	03:20	Kettlebell Swing / Murder Bunnies
Party In the USA  40/5 HIIT	03:22	Angled Bicep Curls
		Single Calf Raises
Birthday (Somi)	03:05	Sit Ups / Russian Twists
Celebrate  40/5 HIIT	03:17	Jump Squats
		Pulsing Sumo Squats
Too Bad on Your Birthday	03:11	Deltoid Rollouts / Overhead Press
Party  40/5 HIIT	04:08	Monkey Humpers
		Side Bends

COT:

“God gave us the gift of life; it is up to us to give ourselves the gift of living well.” – Voltaire

“Count your age by friends, not years. Count your life by smiles, not tears.” – John Lennon