Q: Gilly
Date: 03/13
Location: The Galley
PAX: Red, Shakes, Anchor, Betty C, Azul
Warm-O-Rama
Jumping jacks ICx20
Toy soldiers ICx10
Shoulder rolls back ICx6
Shoulder rolls forward ICx6
Jog down and back
Free stretching OYO
THA THANG
Cardio: 50s
One partner running while other one working, each person working towards 50reps, if one partner finishes earlier than the other, finish out reps together before moving on to next one
10min
smurf jacks
sprinter lunge jumps (switch leg every 5)
lateral lunges
If don’t finish in 10min - 10 penalty star jumps
Strength: Tabata
Curls
OH press
Rows
half lap
Front raise
Lateral raise
Reverse flys
Cardio: 50s
10min
Curtesy lunges
X jumps
Broad jumps
If don’t finish in 10min - 10 penalty star jumps
Ab: 1min ea
Low plank
R side plank
L side plank
Mtn climbers
5 for coffeeteria ☕️🤗
ANNOUNCEMENTS
FiA social next weekend - details in the newsletter
April 3rd - event with F3, more details to come next week
COT
Somebody has to stand when other people are sitting. Somebody has to speak when other people are quiet. Bryan Stevenson
How can we look for someone to advocate for ? We are better together and stronger together. So let’s use our collective voice to advocate for someone whose voice is not being heard in this season.