AirRaid BB: It was a BALL!
October 25, 2016
Double Deuce Roctoberfest #FIA ENC #BetterTogether #StrongerTogether
October 25, 2016

Fall Fun and Four FNGs!

  • When: 10/22/2016
  • Q: DIY
  • Pax: DIY, InSync, Hearts, Betty, and our FNGs: Tender Heart, Dorothy, Wheels, and Fly Leaf

How’s that title for some alliteration?  It was a gorgeous October day – cool and sunny – and 50% of the PAX was FNGs.  Welcome Tender Heart, Dorothy, Wheels, and Fly Leaf!

Warm-up: windmills and sun salutations.  Jog to bus lot.

The Thang:

I can’t claim that I made this one up myself (thanks F3Nation random backblast), but it was a fun variation of a Beast.  Using the bus lot parking lines, we had a cone at the start, a cone in the middle (about 25 feet out), and a cone at the end (so about 50 feet total length).  Everyone (at their own pace) ran from Cone #1 to Cone #2, did 10 reps of first exercise, ran to Cone #3, did 10 reps of second exercise, ran back to Cone #2 in the middle (another 10 reps of first exercise), then ran back to starting Cone #1 (and 10 reps of second exercise).  Lather, rinse, and repeat with the following variations:

  • push-ups (x10), then switches (jump lunges, 10 each leg)
  • crab heel touches (10 each leg), squats (x10)

Run/walk/jog to playground.

Thang #2: playground arms

We counted off by 3’s for 2 minutes at each of 3 stations: tricep dips, planks (switching as often as needed to side planks), and dead hangs and/or pull ups and/or inverted pull ups.  A few rounds of that, then a run/walk/jog back to the field.

Abs: Each FiA led the group in her favorite ab exercise.

Circle of Trust and out. Thanks to all the FNGs for joining us and for the FiAs who bring them and keep our group growing!


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