Extra Credit While School’s Out


When: 12/28/2023


Number of Pax: 5

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Shiplap

The BackBlast:

Class was called to order with a disclaimer.

Pax were warned that the Q studied the Exicon for some deep-cuts

Class warmed up with the following:

  • 15 Abe Vigoda
  • 15 Bobby Hurley
  • 15 Chinook (“Overhead Arm Circles”)
  • 15 Daisy Picker
  • 15 E2K (“On your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground.”)
  • Wall sit for 1 minute
  • Bizzaro-raised hands (aka, balls to the wall)


Lesson 1: Catch Me if You Can (w/ BOMBS)

  1. Pair Up.
  2. Partner A runs backwards around walkway.
  3. Partner B performs x5, and then sprints to catch Partner A.
  4. Partner A then performs x5 while Partner B runs backwards.
  5. Repeat until x5 BOMBS are completed.


Cool-down walk to south parking lot to take advantage of no staff/teachers driving in.


Lesson 2: Blue Falcon

  1. Pax divide into two teams
  2. Teams have 30 sec to come up with a plan then
  3. Each team has 5 min (however long Q decided) to do their own workout
  4. At the end of the workout you trade workouts and the other team has 5 min to complete the other teams workout.
  5. This can be done single or multiple rounds at the end of each round loser has a punishment (20 burpees) or something like that if both teams complete the exercises it can be a tie.


Mosey back to start at NW corner of school


Extra Credit:

15 Freddie Mercury

Butterfly stretch


Count Off


Circle of Trust: I shared what my “1% Better” meant for me this year: Less out of breath when playing with my kids, more confidence when asked to move objects at home, more feeling better & sleeping better. What has been your “1% Better” for you this year?

Class dismissed! Hooray!

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