12 PAX at AO Foxtrot working together in teams of 3. The chilling weather did not deter all these amazing ladies from getting out, getting it done and getting on with their day.
~ Warm up ~
Running stretch
Multiple legs stretch’s
Keep your feet moving
Arm circles Front
Arm circles Back
TTT (Through the tunnel)
Etc.
~ The Thang ~
Triple Check ~ Teams of 3 PAX
Round ( 1 )
1 in a wall sit holding arms out – 1 does bench step ups alternating legs with weighted hammer curl – 1 runs down the hill and then up the stairs.
Rinse and repeat. 3 times each, PAX does all 3 exercises 3 times.
One long run to the end of the football field, up the stairs and back to the start.
Round ( 2 )
1 Weighed Lunges – 1 doing inclined push-ups – 1 runs down the hill and then up the stairs.
Rinse and repeat. 3 times each, PAX does all 3 exercises 3 times.
——————————————————————
Diggity Dog takes over for an ad workout. Her CO-VQ!! She set up a really great ab workout. Lots of grumbling going on. Fabulous
Oblique Twist – 20 each side
V Hold to toe touch – 4 sets of 10 each side
10 sec rest in between
3 sets, 20 of each
Reverse crunches and LBCs
Rest 10 sec in between
Sweeping Planks – Got in 2 sets
COT – Prayers & high fives!!
Originally posted to FiA Nation