AO: ISLANDS
QiC: Miss Bliss
Date: 03/24/2026
Title: Shoulders, Abs, Knees – Beach Body Beatdown
Number of HIMs: 10
Amazon, Finkle, Flo, Joanna, Lady Chablis, Miss Bliss, Pigtails, Puff, Rapinoe, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome & Disclaimer
1st Core Principle
15x DSH
15x TTT
2nd Core Principle
15 x IMP Walker
3rd Core Principle
10x Arm Cir Forward
4th Core Principle
10x RTR
5th Core Principle
10x Arm Cir Backwards
F3 Mission
World's Greatest Stretch R
Downward Dog to Cobra
World's Greatest Stretch L
Downward Dog to Cobra
Shuffle to hit a 5 & Dime
Tha Thang:
Shoulders and Abs:
15x OHP
15x/Side One Arm Cindy Row
15x Cindy Swings
25x 4 Count Cindy Flutter
25x LBC OYO
15x/Side Knee to Elbow Oblique Curl
Rinse and Repeat for 3 Rounds
Knees:
Shuffle to Kroger high curbs.
Dynamic Deep Knee Over Toe Stretch Alternate R & L
50 Step Ups with High Knees
Dynamic Deep Knee Over Toe Stretch Alternate R& L
50 Step Ups with High Knees
Shuffle back to Cindys
ONE more rounds of Shoulders & Abs
15x OHP
15x/Side One Arm Cindy Row
15x Cindy Swings
25x 4 Count Cindy Flutter
25x LBC OYO
15x/Side Knee to Elbow Oblique Curl
5 & Dime
Shuffle to COT
COT:
Number/Name-O-Rama
Pledge
Prayer
Coffe Talk @ Krogerbucks