Date: Thursday, December 5
Location: Fire House
Q: Beats
PAX: River Rat, Gimp, Smores, Biscuit, Arcadia, Welcome our FNG-Jumper
Welcome/Disclaimer
Warm-up-
hillbillies
Crunches
Jumping jacks
praying mantis
Lap
Free stretch while explaining the workout
Tha thang:
8 min round:
1 min jumping jacks
1 min burpees
1 min merkins
1 min tuck jumps
1 min jumping jacks
1 min burpees
1 min merkins
1 min tuck jumps
Recovery move: 1 min-inchworms
7 min round:
1 min- squat with overhead press
1 min- alternating lunges with weights (add bicep curl if you bad)
1 min- lateral raises alternating front and side
1 min- 8 count burpees
1 min- squat with overhead press
1 min- alternating lunges with weights (add bicep curl if you bad)
1 min- lateral raises alternating front and side
Recovery move: 1 min-inchworms
6 min round:
1 min- jumping jacks
1 min- burpees
1 min- merkins
1 min- tuck jumps
1 min- jumping jacks
1 min- burpees
Recovery move: 1 min-inchworms
5 min round:
1 min- squat with overhead press
1 min- alternating lunges with weights (add bicep curl if you bad)
1 min- lateral raises alternating front and side
1 min- 8 count burpees
1 min- squat with overhead press
Recovery move: 1 min-inchworms
With two minutes left, we kept with the 1 minute to win it! We did:
1 min-flutters with holding weights above your head.
1 min- bridge hold with bringing weighting above the head and toward your legs
Count-O-Rama/Name-O-Rama
COT: "Surround yourself with people who push you, who challenge you, who make you laugh, who make you better, who make you happy." This is what FiA has meant to me personally and I cannot be more thankful for this group of women who have become another family.
Announcements:
FIA CHRISTMAS PARTY! December 20th we will be having our FiA Christmas party at Doula's house! Go check out https://www.fiamemphis.com/events for more details and signup to bring a dish!
ALSO.... we have our F3/FiA Holiday 2.0 workout on December 21st at Shelby Farms (the Galley for FiA and Mothership for F3)! The 2.0 part is what we call the kiddos that can come! So, mark those dates and join us for some exciting events coming up!