crazy 8’s
April 4, 2018
Post-Easter Fun
April 4, 2018

Happy 3rd Birthday FIA Summerville

  • When: 04/04/2018
  • Q: Double Trifecta
  • Pax: She Bakes,Uno,Hangry,Chopper,Captain and Dueces

There was no cake but we did celebrate Fia’s 3rd birthday with some good Tabata cycles!

Quick warm up

10 jumping jacks IC

10 imperial walkers IC

10 cherry pickers IC

20 arm circles, forward and backward

The Thang ~ Tabata 45 seconds on/10 second rest in between.  4 cycles 2x’s each with 1 minute rest between each cycle

Cycle 1 ~ 2x’s then 1 minute rest

Inch worms

High Knees


Speed skaters

Cycle 2 ~ 2x’s then 1 minute rest

Russian twist with 1/2 cinder block

Jump squats

Plank hip dips (there’s a Fia name for these but I can’t remember what it is)

Cinder swings (like a kettle bell swing just using the cinder)

Cycle 3 ~ 2x’s then 1 minute rest

Decline or single leg merkin

Jumping Jacks

Squat with overhead press

Crunchy frogs (I call them in and outs)

Cycle 4 ~ 2x’s then 1 minute rest

Bicep curls

Monkey Humpers

Butt kicks

Hold squat alternating heal lifts

Took a quick lap down to the trees then held wall sit for 1 minute.

30 calf raises

15 pliès

15 legs lifts right and left

1 minute wall sit

Announcements, COT and Devo


Leave a Reply