10/21/2020 - valley - 10, 20, 30, 40

AO: The Valley

When: 10/21/2020

QIC: Kodak


Number of Pax: 8

Number of FNGS: 2

Pax Names:

Mama Bear, Fonda, Sugar Mama, Pilgrim, Neutral, Flipper (FNG), Chicklit (FNG), Kodak


What a beautiful day to welcome 2 FNG’s to our group! Because that means I get to explain FiA & all it’s glory to others! Its a great reminder to the veterans & myself when we hear what FiA is all about & how far we have come!!

Once we got the introductions & disclaimer out of the way, we warmed up to a song challenge of Turn Down 4 What – High (funky) knees & quick feet throughout.


Today we were traveling up & down the stairs between each set of exercise (or for a modification, to the end of the sidewalk). Each Round is 10 reps @ the bottom, 20 @ the top, 30 @ the bottom, 40 @ the top…back down to continue to the next round.

Round 1 BGS 10 reps @the bottom  –>RUN up   Deadlift w/ Upright Row 20 @the top –>RUN down  BGS 30 reps @the bottom  –>RUN up  Deadlift w/ Upright Row 40 @the top  –>RUN down.

Round 2 Russian Twists (sets) 10 reps @the bottom  –>RUN up   OHP 20 @the top  –>RUN down  Russian Twists (sets) 30 reps @the bottom  –>RUN up   OHP 40 @the top –>RUN down.

Round 3 Reverse Crunch 10 reps @the bottom –>RUN up  Tricep Ext. 20 reps @the top  –>RUN down Reverse Crunch 30 reps @the bottom –>RUN up  Tricep Ext. 40 reps @the top  –>RUN down.

Round 4 In & Outs 10 reps @the bottom  –>Run up  Hammer Curls 20 reps @the top  –>Run down  In & Outs 30 reps @the bottom  –>RUN up  Hammer Curls 40 reps @the top  –>RUN down.

After catching our breath & getting some water we ended the workout with a (modified) song challenge  – Krazy (Pit Bull) – *instead of the Alternating Seal Jacks during the “Krazy” hook we just did the arm portion with gave us a really good arm stretch…jumping was optional!! 🙂 And OYO stretches throughout.

Prayers went up for us, our families & community during COT… Name O Rama was fun because we got to know our new FiAs & named them Flipper & Chicklit! Welcome ladies!!! Today’s dose of Vitamin D was much needed & greatly appreciated! Thank you ladies for showing up & killing it!!! You owe it to yourself to take care of yourself!!!!  } kissy face emoji {



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