3 R’s
August 14, 2016
school house rock Preblast 3 min on 7 min “off” ;)
August 14, 2016

Hazy, hot and humid!

  • When: 08/13/2016
  • Q: Silver Glove
  • Pax: N'Sync, Sunshine, Doc, Eno, DIY, Hermione, Hearts (FNG) , Silver Glove

This Saturday morning had to be the hottest and most humid day yet for FiA Durham.  Was it this hot when we started all this just about a year ago?? Despite the weather, 7 ladies and an FNG showed up ready to work!  It was Silver Glove’s first time Qing, and she did a fantastic job with the workout, doing an especially good job of making sure we all drank enough water and providing cues for good form.

Warm-up: walk up the hill, lunge walk to middle school, then jog to track.

At the track, we did jumping jacks (IC), step-back lunges, cross behinds (curtsy lunges), and good mornings.

The thang: we started with an Indian Run around the track, then went to the retaining wall for sets of 3:

  • push-ups (inclined, against the wall)
  • wall burpees (jump or step up)
  • tuck ups

Next set:

  • narrow-arm push-ups (inclined, against wall)
  • inclined mountain climbers
  • spiderman obliques

Next set:

  • dips
  • box jumps or step ups
  • V-ups

We moved to the shady side of the track for the next sets:

  • Side shuffle 100 meters one way, side shuffle 100 meters back
  • Jog 100 meters one way, jog back
  • Plank 1 minute
  • 10 inch worms (plank walk-out), side plank, then switch sides between each

A big welcome to Hearts, our newest FNG (who gets bonus points for joining us on the hottest day yet this summer) and a huge thanks to Silver Glove for volunteering for her first Q.  I hope this is the first of many!



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