04/05/2021 - arena - 7 Stations for 7 Muscle Groups

AO: The Arena

When: 04/05/2021

QIC: Pilgrim


Number of Pax: 9

Number of FNGS: 2

Pax Names:

Bow Wow (FNG), Bravo, Button, Paperback, Pilgrim, Raven (2.0), Seinfeld, Sugar Momma, Switchback (FNG)


7 Stations for 7 Muscle Groups – Today was NOT your typical beatdown, but everyone said and seemed to have fun! That is what FiA is all about, right? Ladies – thank you so much for putting up with my unconventional workout today – I needed to get off the stage and out into the sunshine!

We started our non conventional warmup while walking around to all the stations set up around the Arena grassy knoll. We did arm circles, walking lunges, skipping, running backwards and a simple walk to each of the stations where the exercises were explained.

Each PAX started at a different station, did the first exercise listed, then ran to the next station and did the first exercise there. Rotations continued for all 7 stations, three exercises listed at each station, for a run of three laps total around the grassy knoll. All of the PAX completed all exercises. We ended with my co-Q, Bravo, helping guide the cool down stretches. (We now know that Bravo is ready to Q – don’t let her tell you differently!) Pictures at the end show a few of the ladies hard at work!


Back – Reverse flyes – 15, Lawnmowers – 10/side, Upright Rows – 15

Biceps – Hammer Curls – 15, Curl with Bands – 15, In and Out Curls – 10 each way

Triceps – OH Tricep Extensions – 15, Dips – 15, Straight Arm Pressback – 15

Chest – Chest press – 15, Shoulder Taps – 15/side, Merkins – 15

Shoulders – Front/Lateral sweep – 12, Arnold Press – 15, Pull Aparts – 15

Abs – Ball Roll outs – 15, Crunches on ball – 15, JLo’s – 15/side

Legs – Prisoner Squats – 15, Hamstring Curls with ball – 15, Ball Slams – 15

We stretched and then circled up for our COT, prayer, picture (we had help with the picture too from an unnamed 2.0) and naming of our 2 FNG’s. Welcome to Bow Wow and Switchback! Enjoyed having Raven (2.0) join us as well!


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