Pay Day PB – Calm Before the Storm
September 13, 2018
Bus Stop vs Florence
September 13, 2018

Round and Round and Up & Down

  • When: 09/13/2018
  • Q: Cannonball
  • Pax: Mary Lou, Van Gogh, Helium, Dewey, El Paso, Sparrow (Wilmington), Julie Swift (FNG - Breezy), Bagheera

Calm before the storm…beautiful morning for a workout.  The forecasted weather did not keep the strong FiA ladies away from getting their sweat on this morning.  Sparrow from Wilmington joined our group this morning and she brought her mom Julie Swift (FNG – Breezy) along.  Glad you came ladies.  Hope everyone makes it through the storm safely.

Below is the Backblast for Hunter Street Park

2 Loops around Hunter Street Park stopping at 4 corners for the following exercises (2nd loop ½ the repetitions)

  1. 20 Merkens ½ way spot at softball field
  2. 20 Crab Toe Touches at steps to shelter
  3. 16 Squat Jumps at Ambergate Station by Skate Park
  4. 10 Donkey Kicks at shelter

Figure 8 Band Exercises

  • Lat Pulldowns
  • Curls
  • Reverse Fly
  • Chest Press
  • Tricep Extension
  • Front / Side Lat Raise
  • Walk the Parking Lot – OH Press, Goal Post Chest Fly, Goal Post Up/Down

Picnic Bench Countdown from 8

  • Alt step up (HD)
  • Cross Step Up (Right/Left Leg)
  • Single Leg Get Up (Right/Left Leg)
  • Tricep Dips
  • Toes in Pool to Skylift
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