Go For It!
March 25, 2017
Whole body Circuits
March 26, 2017

Whiteville Launch Day 4!!

  • When: 03/25/2017
  • Q: Pepper
  • Pax: Belle, Rah Rah, Killer, Mamarazzi, Osmosis, Flossy, Roundhouse, Sweaty Betty, Red, Shark Bait, Boom, Little Mama, Sammich, Blue Bell, Viking, Brittany - Darla, Crystal - Catcher

18 PAX gathered at the schoolyard to get better.

Disclaimer

Warm up:
deep hamstring stretches, both legs
cherry pickers IC
windmills IC
arm circles forward and back

The thang:
11s of push ups/triceps dips: half started at picnic tables with triceps dips, half started at the sidewalk with push ups. Early finishers went back and did the last round with the ladies who took a little longer. Way to support, FiA Whiteville!!

cardio HIIT ladder:
1 minute each of flutter kick squats, high knees, skaters, burpees, jumping jacks
1 minute rest
50 seconds of each exercise
1 minute rest
40 seconds of each exercise
1 minute rest
30 seconds of each
1 minute rest
20 seconds of each
30 seconds rest
10 seconds of each

core tabata: 20 seconds of flutter kicks, 10 seconds rest, 20 seconds sit ups, 10 seconds rest – repeat for 4 minutes

Name-o-rama (2 FNGs Darla and Catcher)
COT
We then followed up with 5 PAX for Q school.

I am so glad to have been able to go today to help launch another FiA region. It has been so transformational for my region and I’m happy to be a small part of spreading it to others.

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