We had 20 incredible ladies show up wearing orange today in honor of a recently fallen F3 brother, and husband to a fellow FiA sister, Darth Visor. Im not sure we could have honored him any better than by showing up to workout together IN orange.
Wonder Woman started us off with a quick warm up of arm circles and toy soldiers before jumping right into our themed day of intervals!
One round of all exercises – 60 seconds per exercise. Quick rest. Then a second round of all exercises- 45 seconds per exercise.
– High Knees
– Lateral Lunges with Weights
– Squats with Weights
– Row with Weights
– Donkey Kicks (half the time on each leg)
– Hallelujahs with Weights
– Flutter Kicks
– Push Ups
After we finished, we did burpees to the song Fireball. We did a Burpee everytime he says Fireball- with some side shuffling and stretching in between.
Valor took over for the final 15 minutes for a 5-4-3-2-1 style interval burnout.
-5 minutes of running/jogging/walking the parking lot
-4 minutes of walking lunges and mountain climbers (do each exercise for 1 minute and then repeat)
-3 minutes alternating between 10 push ups and 20 tricep dips
-2 minutes of squats and squat jumps (30 seconds per exercise and then repeat)
-1 minute plank hold
After we finished, we circled up for a Name-O-Rama and a prayer for the family of Darth Visor and his celebration of life tomorrow.