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FiA is Females In Action | August 20, 2017

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Firefly’s Fire-it-up!

Arden Cordoza

  • When: 08/12/2017

  • Q: Firefly

  • Pax: Hero, Cork, Hang Tough, Snuggie, Floatie, Neighbor, Chisel (Respect), Racket (Respect), Audit (Respect), FNG Vicki ("Cake Boss"), Triple Play, Happy Trails, Cocker Mom, Topspin, FNG Margaret ("Mind the Gap")

Warm-up:

Arm circles 10:forward small and big, reverse small and big

P90X skater twists

Through the Tunnel x 10 IC

Butt-kickers x 10 IC

The Thing:

Upper body: 25 in each set

1: bicep curls; lawn mowers, each arm, tricep extension; side arm raises

Bridges x 50

Bear crawl 25 yards, mosey back

2: tricep dips; shrugs; bent-over rows; elbow “kisses”

Scissor jumps x 1 minute

5 Burpees OYO

3: arm circles, small, forward and reverse; overhead press; hammer curls; skull crushers

Jump Rope x 30 secs, 15 secs rest, 30 secs.

Heisman hold x 1 minute

Lower body, 25 in each set

1: calf raises; Bulgarian split squats (each leg); Super-mans; rainbows (each leg)

Chalene skater lunges x 1 minute

Arm-leg scissors, slow x 1 minute

2: prisoner squats; Monkey humpers; side lunge with kick; donkey kicks

3: side leg raises (outer thighs and inner thighs, each leg); chair squats; fire hydrants

Chalene lunges x 1 minute

Cool-down: slow butt kickers, shoulder stretches, arm circles, side stretches

COT

Devo: being the example I want to see in my community (as far as leadership and involvement)

Prayer

 

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