The Grit Workout
June 16, 2018
Lots of Parking Lots but Not a Lot of Shade
June 16, 2018

Absolutely Glutes!

  • When: 06/16/2018
  • Q: Passport
  • Pax: Bravo, G.I.Jane, Joy, Katahdin, Llama, Mermaid, Mona Lisa, Passport, Peaches, Spike, The Editor, The Motivator (FNG), Trailblazer, TSquared, Willow.

The Skinny: 15 FiA’s showed up an hour earlier than our normal Saturday time, swapping our time with F3 for their convergence. Happy 2nd Anniversary to NETN F3! TSquared amazed us all by posting on her wedding day. We celebrated by providing a sash & veil to wear during the workout, and mimosas after. Congratulations to TSquared & Paulie!

The Thang:

Warmup: Jumping Jacks, High Knees, Potato Diggers, Windmill, all in cadence.

Glute Exercises, 20 reps of each, all with resistance band:

  1. Ankle Jumping Jacks
  2. Lateral Band Walks
  3. Standing Glute Kicks
  4. Banded Walks (10 forward, 10 back, x2)
  5. Squat to Lateral Leg Lifts
  6. Clamshells
  7. Hip Bridge Pulses
  8. Fire Hydrants
  9. Hip Bridge with Leg Extensions
  10. Donkey Kicks

Abs Exercises, 20 reps of each:

  1. Sit-up
  2. Lying Leg Raise
  3. Jackknife Sit Up
  4. Leg Pull In
  5. Toe Touches
  6. Crunches (40 reps)
  7. Reverse Crunches
  8. Boat & Canoe
  9. Russian Twist (40 reps)
  10. Alternating Knee and Leg Extension

We partnered up, 1 partner did the Glute exercises, with the 2nd partner performing the ab exercises, complete all 10, then switch. We had time to complete all 20 exercises, then cycle through to do the first five of each set again.

 

COT: Welcome to our FNG, The Motivator! Passport read a passage found on FB earlier in the week about respecting the grind, and ourselves, with an appreciation for the gift we give ourselves when we rise early to post. Then off to toast TSquared with a prayer given by Peaches for her wedding, and marriage. Coffeeteria at First Watch, because Open Doors wasn’t open this early on a Saturday!

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