Date: Dec 19th, 2019
Q: S'mores
Pax: Gilly, Beats, Arcardia, and S'mores
4 pax showed up to work hard, we did a station/running combo. It was 27 degrees, but we couldn't tell how cold it was because we were getting warm with our workout.
Welcome and disclaimer were stated.
Warm O Rama- jumping jacks, huggies, high knees, preying mantis, and daisy pickers
The thang
3 Station Workout
Partner 1 is doing the workout for that station while Partner 2 is running laps after 2 min switch
(after 1 min the work will change to diff exercise)
Each station needs mat and weights
Station 1 needs bands & ladder Station 2 needs kettlebells
1st Round focuses on ARMS
1)p1 bicep curls/ tricep extension
2)p1 merkins/ kettlebell swing
3)p1 shoulder press/ plank jacks
p2 RUN
switch partners after 2min is up
BETWEEN ROUNDS Bear crawl 2 min
2nd Round focuses on LEGS and BACK
1st BANDS 2nd KETTLEBELLS 3rd WEIGHTS
1)p1 donkey kicks/reverse lunges
2)p1 dead lifts/ jumping jacks
3) p1 weighted calf raises/ step ups
p2 RUN
switch
BETWEEN ROUNDS Jump Rope 2 min
3rd Round focuses on ABS and CARDIO
1)p1 burpees/ ladder(hop down hopscotch back)
2)p1 hello dollys/ weighted bridges
3)p1 hip dips/leg lifts
p2 RUN
We got through all of it except one station from round 3.
COT- Remembering about the sacrifice of Jesus and the reason we celebrate Christmas
Announcements- FiA Christmas Social with spouses or significant other bring $20 and under gift and food tomorrow. F3/ FiA workout is Saturday 2.0s are welcome.