Ryan Gosling Stalking the Four Corners
April 11, 2018
Track PB: On the track
April 11, 2018

Females Are Strong As Hell

  • When: 04/07/2018
  • Q: GunShow
  • Pax: FLOTUS, AfterShock, Scooter, Grizzly

Warm Up

Jumping Jacks, Trunk Twists, Chain Breakers, Miscellaneous stretching

1000 Rep Workout

10 Push Ups-Incline [bench]

50 squats with alternating side leg lift

50 side lunges with knee lift (25 per side)

10 Push Ups-Regular

50 side plank hip lifts (25 per side)

50 side crunches (25 per side)

10 Push Ups-Wide set

50 heel lifts w Rock (on bench)

50 sumo squats w Rock

10 Push Ups-Pilates

50 bicycles

50 single leg bent knee abs

10 Push Ups-Diamond

50 squat hops forward & back, staying low

50 elevated hip/bridge lifts [bench supporting our shoulders]

10 Push Ups-Left Hand Offset

50 jumping jacks

50 mountain climbers

10 Push Ups-Right Hand Offset

50 Clam shells-left side

50 Clam shells-right side

10 Push Ups-Dry Docks

50 kneeling side leg lifts, 25 each side

50 curtsy lunges, alternating

10 Push Ups-Decline

50 second elbow plank

50 seconds wall sit

10 Push Ups-pax choice

Cow Series

1)cat/cow with breath

2)neutral spine into birddog, each side

3)birddog wipers, each side

4)birddog cross cows

5)Child’s pose

6)Thread the needle, each side

Closing Stretches

I really appreciate the ladies posting on this rainy Saturday morning. I didn’t want to lone wolf 1000 reps!   Also, gold star to us for logging 100 pushups before 9am!

Gun Show
Gun Show
First FiA post on 5/23/2015 at FiA Raleigh (Flightdeck).

Leave a Reply