Rucks, Weights, Bday Q, Big Week for FiA Greenville SC

Two For One!
June 14, 2019
Sparkle Q
June 14, 2019

Rucks, Weights, Bday Q, Big Week for FiA Greenville SC

  • When: 06/14/2019
  • Q: Regroup
  • Pax: BB, Model T, Squints, Wake View, Patagonia, Outlander

7 PAX strong at #Legacy today on my 39th birthday! It was a big week for FiA Greenville. We had the most successful launch with our Dog Pound launch in TR which meant FiAs were everywhere and coffeeteria was strong! Qing new AOs, supporting fellow Qs, supporting new PAX, hopping around different AOs, getting more workouts in than usual, all good stuff. When it comes to the end of the week after all of the excitement and hard work, the fartsack can be strong. Legacy is battling injuries, so we prayed for our fellow FiA sisters to get better and be back out in the gloom with us soon. Those that were able to crawl out of the fartsack “got swole” with a little different flavor. I brought out the rucks and we did some work. We continued the burpeefest at Legacy this week. Great job ladies!

WARM-UP:
Grab all the rucks and weights and mosey over behind the Y.
Jumping jacks – 15IC
Butt kickers – 15IC
Michael Phelps
Pot stirrers

THE THANG:
EMOM: Every Minute on the Minute (5 Min)
20 weighted side lunges (sc). Rest of the minute is the rest. Top of the next minute start again.
That’s 100 lunges.

Two PAX grab a ruck (15, 20, 25lb. options and set of weights if you want) and as a pair ruck around the outside of the parking lot twice. #fellowship They determine the time of AMRAP. Roughly 3 min.
Rest of PAX AMRAP.

AMRAP 1:
3 mtn. climber burpees
9 arms in a W w/weights and pull arms behind you to squeeze your shoulder blades together

AMRAP 2:
3 mtn. climber burpees
9 high knee march w/figure 8 w/weights

AMRAP 3:
3 mtn. climber burpees
9 plie squat w/extended arms out and in (weights in hands)

AMRAP 4:
3 mtn. climber burpees
9 weighted trunk twists (dc)

AMRAP 5:
3 mtn. climber burpees
9 single arm skull crushers w/weights (both arms)

AMRAP 6:
3 mtn. climber burpees
9 squats w/overhead press

EMOM: Every Minute on the Minute (5 Min)
20 weighted side lunges (sc). Rest of the minute is the rest. Top of the next minute start again.
That’s 100 lunges (200 total for the morning)

PRAYERS AND PRAISES:
Dominoes and Battlefield: Prayers for Dad in hospital not doing well.
Felix: Prayers for healing of her neck.
BB: Prayers for son through engagement phase.
Excel 0.0: Prayers for healing of her broken toes.

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