Adventure Awaits US in 2019!

Last day of 2018 at Green Mile
January 2, 2019
Burpee Broad Jump Around the Pond
January 2, 2019

Adventure Awaits US in 2019!

  • When: 01/01/2019
  • Q: Turtle
  • Pax: Certified, Ra-Ra, Killa, Pioneer, Veggietale

With A Fresh New Year barely turning its first page (PAX) gathered at the Santa Maria for a morning Run and Workout!

Before we give you the run down of the day, REMEMBER!  This Saturday, the 5th is our Annual Whiteville FiA Get Together and Celebration!  We will have a great workout led by SharkBait at 8:15am  –  Whiteville High School and then a super chill Brunch at the Home of Pioneer.  (message your FiA Friends for directions for the address to brunch – it’s right in town!)

Can’t wait to see you all there!  Cheers to a really Stellar New Year!!

Before we got started on the workout, a few of us met for a run around the city before FiA!

The Workout went as follows: 

 Start with a Warm-Up:

 Standing Cat/Cow

Arm Circles – BIG

Arms up – touch toes

Standing back bends

Wrist and Ankle circles

Dynamic Warm-Up

High knees (less impact, stand and pull knees to chest – switching sides)

Walking Leg Extensions

Small/Jog/Walk around the parking lot to get warmed up

 

 

WALL

30 skiers

One minute and 15 second wall sit

30 skiers

One Minute and 15 second wall sit

30 skiers

One Minute and 15 second wall sit

30 skiers

One Minute and 15 second wall sit

 

BENCH

20 push ups

One minute and 15 seconds of dynamic prone plank

20 push ups

One minute and 15 seconds of dynamic prone plank

20 push ups

One minute and 15 seconds of dynamic prone plank

20 push ups

One minute and 15 seconds of dynamic prone plank

 

STANDING

30 – 15 on each side back lunges

One minute and 15 seconds of Frog Jumps or Knee Tuck Jumps

30 – 15 on each side FOCUSED lateral lunges

One minute and 15 seconds of standing sumo squat knee to elbow

 30 – 15 on each side FOCUSED squats

One minute and 15 seconds of hop/skip or walk around the parking lot

30 – 15 on each side Mountain climbers

One minute and 15 seconds of Bridge Hold – alternate legs to add intensity! 

 DOWN ON THE GROUND FOR ABS

Group 1: 8 minutes (45 on, 15 off)
– Crunch
– Swimmer
– Side Crunch L
– Side Crunch R
– Jackknife Crunch
– Chest Raise
– Russian Twist
– X Crunch


Group 2: 8 minutes (45 on, 15 off)
– Toe Touch Crunch
– Back Bow Crossover
– Side Crunch w/ Leg Raise L
– Side Crunch w/ Leg Raise L
– Criss Cross Crunch
– Back Bow Twist
– Windshield Wipers
– Full Body Extension

 Cool Down and share our Intentions or 2019 Resolutions! 

5 PAX met with our families at Lake Waccamaw for the #firstdayhike which was a super relaxing couple mile hike led by a park ranger! https://www.ncparks.gov/lake-waccamaw-state-park/events-and-programs/first-day-hike-0

 

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