13 PAX strong at #TOT this morning for some early St. Patrick’s Day shenanigans. Welcome FNG Misty (Flower Child)! Great job ladies! #strongertogether #fiastrong
The Proclaimers – I’m Gonna Be (500 miles) song
Chorus 500 miles: Air presses
Da da da (da da da): Burpees
DJ Soccer – Ole Ole Ole Ole song – http s://www.youtube.com/watch?v=rbuhtfK8HWs&start_radio=1&list=RDrbuhtfK8HWs
Verse: Boxer shuffle
Chorus: Cross body punches
7 reps of first exercise, sprint to the curb, 7 reps of second exercise, sprint back to the start. Repeat 6, 5, 4, 3, 2, 1. That completes one set. Then move onto the next set.
Squat jacks / sprint / 4 ct. squat pulses / sprint
Carolina dry docks / sprint / Alligator push-ups / sprint
Bulgarian ball busters (each leg) / sprint / Side lunges (each leg) / sprint
Side plank reach through (each side) / sprint / Superman / sprint
Clams (each side) / sprint / Bridge w/clam / sprint
I clocked over 2 miles of running with those sprints!
PRAYERS AND PRAISES:
Fleet Feet – Prayers for husband having tough time at work.
Thankful for all of our VQs signed up for March and April. It’s going to be so much fun! I’ll be sure to get with all of our VQs to make sure they have logins and instructions to write back blasts. We love to see what everyone’s workouts are as well as we all love to steal.
Karaoke at Parkway Grill and Bar in Greer on Friday, March 29 at 6:30pm. Save the date!