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FiA is Females In Action | March 24, 2017

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Run drills

Salt
  • On March 20, 2017
  • http://Rock%20Hill

  • When: 03/20/2017

  • Q: Salt

  • Pax: Juice, Beehive, Lonestar, Latte

As some of us are planning for the Bridge run and others are just starting out we all need to help us reach our full potential…hopefully this workout with help us all become better runners!!!

so its still a bit chili out so we needed a good warm up: 20 of each jumping jacks,  high knees,  Butt Kicks, Calf raises and Hip Circles

Mosey over to first Building at Winthrop…use wall for 20 IC slow tricep dips.

High Knees to stop sign, Butt Kicks towards first parking lot in front of theater. complete 20 curb side push up and 20 squats…be sure to squeeze your bottoms in!!!

Side Shuffle with arms raised(like a snow angel) switch sides halfway to steps across parking lot headed to Gym side of building. Stop at curb to do 20 tricep dips.

Use Street to run to stop sign and back to crosswalk at bars.

Use bars for 20 Leg Swings, really stretch you leg out when swinging back.

Do a set of 20 push ups and 20 squats

Skip to other crosswalk near White Post and skip back.

Use same path for a Grapevine shuffle. use gym building for Wall Sit for 1 minute. Jog back to corner of parking lot to do 20 push ups and 20 squats. Jog back to 1st building for 20 slow tricep dips IC again.

Jog back to Church parking lot for Ab work. 20 of each Hip Briges, Bicycle crunches, Bird Dogs

3/20 sec planks, middle, left and right side.

So today is 3/20 so we did a Total of 60 push ups, 60 squats, 60 dips, 60 sec plank and 60 abs

Sorry ladies didn’t get a good read for mileage but we did do over a mile!

Challenge for us all: On our Off day be sure to complete 20 lunges x 3 and 3 of the drills above, plus run a mile. #reportwednesday I know its hard some days to find that extra time but we need to set aside this little time for ourselves each day, morning, noon or night!!! Go for it…what could it hurt!

Happy Birthday Libero!!!

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