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FiA is Females In Action | August 20, 2017

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Hodor, Bear Crawls and Weights

Regroup
  • On April 21, 2017
  • http://Greenville%20SC

  • When: 04/21/2017

  • Q: Regroup

  • Pax: Brony, Patagonia, Jenn-ay, Happy Feet, Excel 0.0

5 lovely FiAs joined me this morning for a weighted workout. Yeah, we got a little sandy and dirty, but that’s what it’s all about. Nice job hanging in there with what I threw at you. I took a little inspiration from the guys from F3. They always are doing some crazy stuff. Enjoy the weekend ladies!

WARM-UP:
10 Arm circles forward (IC)
10 Arm circles backward (IC)
15 Jumping jacks (IC)
Run around the pavilion and back to the circle

THE THANG:
The Hodor: Inspired by Hodor of Game of Thrones and his only purpose in life to carry a crippled boy. With a weight held in front of you, squat until the weight touches the ground, stand, rotate the weight over your head to a triceps extension, squat, stand, rotate the weight back in front. That’s 1. Repeat x 30 followed by 1 lap around the pavilion. Plank until all PAX are finished.

Mary:
Cups song by Anna Kendrick. LBC’s during verse, Miss Me – Boat, Gone – Canoe
20 Teacups each side with weight
20 Russian twists with weight (sc)

Side shuffle left all the way around the circle; side shuffle right around the circle.

Mosey to the volleyball court.

Bears and Blocks: Get on all fours (like you are doing a bear crawl) with your weight on the grass between your knees or feet. Reach between your legs and pull the weight across the grass passed your head. Now, bear crawl forward until the weight is between your feet again, and keep repeating all the way around the volleyball court. Plank or run around the pavilion until all PAX are finished.

Mosey back to the circle.

Hold weight between both hands shoulder height (30 sec.)
Plank 1 min. (hot lava at last 15 sec.)
Hold weight between both hands shoulder height (30 sec.)

Dip Compass
(In table position, dip 20x facing North, rotate using arms only to East for 20 dips, South 20 dips, West 20 dips, North 20 dips, West 20 dips, South 20 dips, East 20 dips, and North 20 dips). Not sure we got our directions quite right when we did this, but you get the point. :o) Yowsers!!!!

PRAYERS AND PRAISES:
Regroup: Prayers new medication will be starting soon will control current ulcerative colitis flare as goal is to achieve remission. Medication administered by IV for 2-3 hours every 8 weeks.
Patagonia: Prayers for safety and self-confidence as she starts her taper for her race.

Announcements:
Regroup and Excel 0.0 road trippin’ tomorrow morning to help launch FiA Spruce Pines, NC. You might remember FNG Thunderstruck at a Legacy workout a bit ago. She’s stepping up and launching FiA in her town. Go Thunderstruck! #fiaexpansion

Q calendar is wide open. Sign on up ladies and bring it! Love new workout ideas!

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