07/01/2021 - valley - 5 Alarm at the Valley

AO: valley

When: 07/01/2021

QIC: Switchback


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Journey, Rock Star (2.0), Canon, HotWheelz, Dory, Sugar Mama, Ramsey, Kodak, Switchback


The rain stayed away and we had a beautiful day at The Valley. We warmed up with arm circles, Michael Phelps, windmills, and through the tunnels.

The Thang: 5 ALARM – 20 reps or sets of each

1st alarm: bicep curls, inner thigh circles, Switchback crunches (Yes, I named them after myself. LOL), run, merkins

2nd alarm: tricep kickbacks, squats with side leg lift, bourbons, run, mountain climbers

3rd alarm: gunshow, frog kicks, BGSU, run, monkey humpers

4th alarm: reverse fly, Cossack squats, flutter kicks, run, mat taps

5th alarm: lawnmower rows, narwhals, ins & outs, run, military press

Cooldown stretches: triceps, shoulders, side body, forward fold, cobbler’s pose, quad stretch, supine twist

Then we circled up for COT, NOR, and a group pic. Thanks for joining me today, ladies. You always remind me that FiA is much, much more than a workout. It really is a sisterhood. I love you bunches, ladies!


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