05/15/2021 - grove - EMOM with Mama Bird!

AO: The Grove

When: 05/15/2021

QIC: Whole Coconut


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Sassy Sunshine, Sweatpants, Mater, Killa, Birdie, Partly Cloudy, Shrinky Dink


Hello Spring!! Oh, and hello Mama Bird who lives in the mailbox and who definitely made it known that these FiA-mamas were in her front yard! If you look close in the photo you will see the mailbox with Mama Bird tucked inside. We had to include her in today’s backblast!

We had a cool and mild morning out in the Grove with a great crowd of PAX to be #BetterTogether and keep working on getting stronger!

The Thang!

We did a few dynamic stretches including arms, knee pulls, gate swings, and forward bends to loosen up and warm up. We then ran our first lap through the Grove.

The main workout was an EMOM with plank breaks and a run at the end. We went through the full workout 5 times through. I encouraged PAX to reach for the heavier weights when possible to keep building strength and fatigue those muscles.

Here’s the circuit, where we started each exercise on the minute:

15 Front Raises

20 Hammer Curls

25 Tricep Extension or Kickback

30 second plank

15 Squat to Press

20 Sumo Squat

25 Deadlift

30 second plank

15 Deadbug Sets

20 Leg raise to “Y” split at top

25 Supermans

30 second plank

Run a lap, recover, start over.

We had a few seconds of recovery each minute on the arms but used the full minute to do each set of abs near the end. The abs were especially tough (sorry, not sorry) but these ladies powered through! Mama bird kept us entertained throughout and we cheered for her when she delivered the worm to the babies!

Thanks for a fabulous start to the weekend ladies!! 💕

Whole Coconut 🥥


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