Cards anyone?
June 18, 2018
PB AirRaid
June 18, 2018

Shhh It’s a Secret! FiA ENC #BetterTogether #StrongerTogether

  • When: 06/16/2018
  • Q: Dynomite
  • Pax: Coal Miner, Yankee, Parrot-Respect, Firetower, Volunteer, FNG-Chillax, Ranger, Carebear-Respect, Caliente, Hobbit

Y’all! It has been so long since I q’ed that I thought I would have forgotten how to do this but I didn’t! Yay! It was so great to be back and we did a Victoria’s Secret workout. Bangin! We didn’t get to finish it all which maybe is a good thing…maybe not…considering what else I had planned! 😉

We didn’t really warm up b/c some of us did Broga Yoga which is our F3/FiA yoga before the 7am workouts. We went down to the rock pile to get started and grabbed two good size rocks.

The Thang:

60 rock side lunges (each leg)

30 rock standing outer thigh lifts (each leg)

25 side leg circles (laying down, each leg from front to back)

50 walking lunges

50 squats

50 donkey kicks (each leg)

50 fire hydrants (each leg)

100 swim kicks

100 calf raises

25 inner thigh knee to knee (like a clam shell, each leg)


Then I veered from the work out and started making it up. Ha!

100 finger to heel (side to side) touches

20 sit ups…not flailing arm sit ups. You had to try and keep your hands and arms crossed over your chest or stomach and sit all the way up. Do as many as you can like that without using arms.

40 curls


5 and Dimes

5 Burpees/10 Bearcrawls all the way to one of the trees and back

Stetch and cool down/Prayer/COT by Dynomite

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