5-4-3-2-1

It was a beautiful late summer Saturday morning at Foxtrot today!!! We had a nice cool breeze blowing and the sun was shining nice a warm…. a few PAX came wearing their split decision attire ( shorts and long sleeves) lol!!!

The Warm-up

We played a little game called “mountains and valleys”

I randomly placed a bunch of cones in the field, some cones were up side down (valleys) some were right side up (mountains), we split the group in half and on GO one half of the group was assigned mountains and was supposed to flip the cones they found in valleys  into a mountain and visa versa for the valley team….. I told the pax to make sure they were moving up and down to flip the cones to ensure they were getting a good warm-up. After a few minutes and a ton of laughs we took a quick break and swapped teams for some confusion!!!! Great heart pumper!!!

The Thang

This was done in rounds 5 minutes, 4 mins, 3 mins, 2 mins,1 min, 2 mins, 3 mins, 4 mins, 5 mins

5 Minutes

  • 1 minute High Knees
  • 10 seconds rest
  • 1 minute Jumping Jacks
  • 10 sec rest
  • 1 minutes Front Kicks
  • 10 sec rest
  • 1 minute Jump Ropes
  • 10 sec rest
  • 1 minute Butt Kicks

Take a Lap & Rest x 3 minutes

4 Minutes

  • 1 Min Lunges
  • 10 sec rest
  • 1 min Mt Climbers
  • 10 sec rest
  • 1 min Monkey Humpers
  • 10 sec rest
  • 1 min Crunches

3 Minutes to Take a Lap and Rest

3 Minutes

  • 10 Push-ups /Rest
  • 15 Tricep Dips/ Rest

Repeat x 3 minutes

3 Minutes to Take a Lap and Rest

2 Minutes

  • 30 Secs Squats
  • 30 Secs Jump Squats
  • 30 Sec Squats
  • 30 Secs Jump Squats

Take a Lap/Rest x 3 mins

1 Minute

2 Minutes

  • 30 sec Jump Squats
  • 30 Sec Squats
  • 30 Sec Jump Squats
  • 30 Sec Squats

Take a Lap / Rest x 3 minutes

3 Minutes

  • 10 Push-ups/Rest
  • 15 Tricep Dips/Rest

Repeat x 3 Minutes

Take a Lap /Rest x 3 mins

4 Minutes

  • 1 Min Crunches
  • 10 sec rest
  • 1 Min Monkey Humpers
  • 10 sec Rest
  • 1 Min Mt Climbers
  • 10 sec Rest
  • 1 Min Lunges

Take a last Lap instead of the cardio round of 5 minutes and did some good stretches before calling it

Finished up with some Prayers for those in the path of the Hurricane coming and prayed for our community dealing with some heavy deaths and all our FiA/F3 families having injuries and illnesses healing currently

We then did Name-O-Rama and named our FNG – Sabrina Cinderella as her favorite movie is Ever After and she has a love of all thing fairy tale-ish…..

Originally posted to FiA Nation

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