FiA Bible Study
April 13, 2019
Bending in the Rain
April 14, 2019

Waves 🌊 at the Goose (Stranahan)

  • When: 04/13/2019
  • Q: Wilson
  • Pax: Wilson, Titanuim, Intern, Who Dey, The Original, Travel Girl, Scrappy, Wings, MamaMia, Lucky


🔂Round 1: How do I even describe this workout??!! Let’s call it a WAVE 🌊 style … we divided into 4 groups … all 1’ interval at each station. Starting and ending with a cardio session. 


Jumping Jacks

High Knees

Front Kicks

Squat jumps

After 1’ of cardio group #1 went to station 1 (running) while the rest continued the cardio circuit. Then after  another 1’ group #1 went to station 2 (wall sits) while group #2 followed behind at station 1. Each group progressed through each station 3 (plank) and 4 (squat and press) and made it back to the original starting cardio to finish out the circuit. We waited until the entire group returned back to the starting point before beginning again. 

Repeat 2x’s. 

🎪Round 2: Playground time! 

Each group performed 1’ rounds at each station:

Pull ups

Hanging stomach crunch 

Prone Swing knee tucks

Suspended row with swing 

Repeat 2x’s

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