THE FORT · SAT SEP 6

Backblast! Q-Swap at the Fort

When: Saturday, September 6, 2025
AO: The Fort
Q: Float Bridge
PAX: 2 Float Bridge, Liberty Bibberty

WARMUP:
- Large arm circles
- Windmill
- Imperial Walker
THE THANG:
Circuit training -> two rounds 45 sec exercise + 15 wait
- Lunges
- Leg raises
- Squats with 25 dumbbell
- Manmakers -35 lbs sandbag
- Mountain Climbers
- Imperial Walker
- Plank
- Flutter Kicks
- Plank Jacks
- American Hammers

Four corners - Round 1 5 reps, Round 2 10 reps and Round 3 15 reps
Corner 1
- Mountain Climbers
- Squat Jumps
- Flutter Kicks

Corner 2
- Side Straddle Hop
- Donley Kicks
- Ankle Taps

Corner 3
- Burpees
- CDD
- Wind Sprints

Corner 4
- Merkins
- Plank Jacks
- Shoulder Taps

MARY:
ANNOUNCEMENTS:
- Read the newsletter
- Christmas Parts -> we need tables and chairs
COT: