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FiA is Females In Action | August 20, 2017

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The Breakfast Club and a Hangover Remedy

Sarge_CC
  • On August 12, 2017
  • http://Crystal%20Coast

  • When: 08/12/2017

  • Q: Sarge

  • Pax: Speak Easy, Running Horse, Motor Yacht, Bahama Mama, First Lady, Deuce, Stylish, Flipperz, Putter, Picasso, The Organizer, Mile High, Lax, Walden, Spike, Niche, Shakespeare, Buff, Weezer, Skiff

21 pax showed up on this perfect August morning…and some of us were a little/lot hungover and looking to sweat it out!! The prospect of burpees/run/squat press seemed a little daunting at first but we were here and on a mission so we went for it! Our usual speedy gazelle (aka Skiff) was running more like a wounded deer and yours truly was looking like a 90 year old granny with a bad hip. Thankfully, we had a bunch of spry pax out there today to push us through and I was sure happy to have that motivation.

Warmup

High knees, karoakes, butt kickers, skips

The Thang

Set 1

10 burpees with pushup, run 200, 9 squat press with dumbbells, run 200

8 burpees with pushup, run 200, 7 squat press with dumbbells, run 200

6 burpees with pushup, run 200, 5 squat press with dumbbells, run 200

4 burpees with pushup, run 200, 3 squat press with dumbbells, run 200

2 burpees with pushup, run 200, 1 squat press with dumbbells, run 200

Repeat from the top until 20 minutes is up.

 

Set 2: partner work

Partner Squat Jumps-Face partner and hold hand with toes touching. Lower all the way down to the ground until butts touch ground. Rise back up and jump into air for a plyometric squat jump. Holy Quads!!!!

Pushup claps: Face partner push clap hand, pushup clap other hand…that’s one rep!

10 partner squat jumps, 9 pushup claps(really 18 as on rep is two pushups

8 partner squat jumps, 7 pushup claps

6 partner squat jumps, 5 pushup claps

4 partner squat jumps, 3 pushup claps

2 partner squat jumps, 1 pushup clap

Repeat untll 10 min. timer dings!

 

Set 3: Super sets:

triceps -7 of each: repeat exercises for 5 minutes

overhead extensions, kickbacks, dips, tricep pushups

biceps- 7 of each: repeat exercises for 5 minutes

bottom half curls, top half curls, full range curls (partner holds plank and then switch)

It’s safe to say “We sweat it out! FiA is the perfect hangover cure…well FiA and a cheesy biscuit.”

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