Getting flirty with the thirties!
October 24, 2018
Wobbly Legs at Wake
October 25, 2018

Genesis Backblast: Thrice as Nice

  • When:
  • Q:
  • Pax:

It was a great morning for a FIA workout with not 1, not 2, but 3 qs! Below is what we did:
Thrice as Nice
Warm up (per Lavender):
Toy Soldiers x 10 IC
JJ x 10 IC
Windmills x 10 IC
Run up 1 level of the deck and back down

The Thang (per Sweet):
Bear crawl up each level of the deck to the arrows then Quadro philia the rest of the way. On flat parts complete 5 burpees with jump arounds. First flat part do single legged burpees instead of regular.

At top of deck break into 2 groups. One group performs the following exercises while the other group runs down stairs to basement of deck and back up other stairs.

Balls to the wall x 30 seconds or 30 Carolina Drydocks then 30 squats-switch back and forth

Crab walk down and up ramp with 30 toe touches at the arrows in the middle (15 each side)

Grapevine down, wide armed push up x 30 bear crawl up add 20 skaters at arrows then run the rest of the way

Abs (per Tree Hugger):
Most of the exercises below were x 1 min:
Reverse bird dog, plank swim, kayak row, Supermans, Rainbow plank
Moleskin:
The FIA site looks a little different and I wasn’t able to show clearly who came so this is who posted:
Te Fiti, Leigh aka Simply Southern, Hoops, Atomic, Lavender, Tree Hugger, Yo Adrian, Native.
I hope your shoulders are feeling this workout like mine are. Aren’t you glad you brought gloves? 😉
Thanks to Tree Hugger and Lavender for co-qing with me. Congrats Tree Hugger on your first co-q!
Welcome Simply Southern!

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