FIA Metro PB: Weighted Thursday at Louise!
May 15, 2019
BackBlast Steel Magnolias
May 15, 2019

Cool Morning… but Not for Long

  • When: 05/15/2019
  • Q: Maximum Security
  • Pax: Mzungu, Sandbox, Doc in a Box, FiA Hamm, Mathlete

Thank you ladies for joining me for my very first Q on this cool morning.  No problem… happy to help get us warmed up quickly.

Warm Up:

  • Jumping Jacks
  • Shoulder rolls (we found out why later)
  • Michael Phelps
  • Knee highs while doing MP

The Thang:

At the Stadium:

Super Skaters up the stadium steps, plank till we all meet back up, push-ups at top, run down steps, dips at bottom— stay together. Start with 10 end with 1.  

  • Super Skaters up stadium steps (ends up being 10 times)
  • Plank at top until everyone is ready in position
  • 55 Merkins at top ic
  • 55 Dips at bottom ic

Then Bear Crawl to top of stadium steps.  Joe Hendrix to the other set of stairs. 

Smurf Jacks back across.

Run to bottom of Stadium for more dips.

This time, add Squats with the Dips. 55 each

Head up the steps again for Abs. Pax called out.

  • LBC’s, American Hammers, Mohamed Ali, Reverse Crunches, and Hip thrusts


  • Sandbox – Ease of Training new interns, smooth week
  • Maximum Security – for fellow FiA, Surprise Detail, doctor’s appointment Thursday

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