With a local Run for a reason Race going on at the same time we were small but mightly and knocked it out. The weather was sunny and not to humid just yet so some amazing ladies got it done.
Toy Soldiers, Butt kicks, arm circles and stretches
Lunge to 1st cone- do 10 pushups- Run back
lunge to 2nd cone- do 10 tricep dips- Run Back
Bear Crawl to 1st cone- do 10 pushups- Run Back
Bear Crawl to 2nd cone- do 10 Tricep Dips- Run Back
Side Shuffles to 1st Cone- do 10 pushups- Run Back
Side Shuffles to 2nd Cone- do 10 TriCep Dips- Run Back
(hold Plank until all was complete)
We finished up with FIA choice abs
8 ab exercises for 45 secs each
Examples (I cant remember them all)- cockroaches, mountain climbers, the tetris figure 8s, defenders, heels to heaven with stretch out, penguins
Ended with a cool down of some good stretches for both legs and arms
Namorama- Named our FNG (Welcome AMBER- FIA BACARDI) , said a quote and ended with our prayer (thank you Volunteer)
After this several were able to stay behind and get a mile run in around the track to help a fellow Fia sister stay accountable for her own personal goals. It was a nice ending to keep us together and stay strong together.