07/05/2021 - union - Stars and Stripes
AO: The Union
When: 07/05/2021
QIC: Valor
PAX:
Number of Pax: 11
Number of FNGS: 1
Pax Names:
Tiny Dancer, Cake, Chai, Coach, Flash, Valley Girl, Valkyrie, Hallmark, Fleetwood (FNG), Chocolate Chip
BackBlast:
11 Pax showed up to a delayed start at The Union thanks to the Independence Day holiday. I think we were all grateful for that extra hour of sleep- but even more grateful for those that fought for the freedoms and liberties that we all enjoy every single day. Today’s workout was themed around Old Glory. But before we could get into that- we warmed up a little bit.
We did Jumping Jacks and Windmills in cadence followed by some arm circles and torso twists on your own. We finished with a jog around the school and then got to work!
The Stripes
The 13 stripes of our Star Spangled Banner were represented by 13s (same concept as 11s or 7s). Mats on one end, one weight about 20 yards away. Jogging to the end with weight, start with 1 frog hop with knee raise per side (Frog hop, twist right. Frog hop, twist left. That is 1 rep). Run back to the mat and do 12 Merkin Jacks (1 merkin followed by 4 plank jacks. That is 1 rep). Rinse and repeat with 2 frog jumps and 11 Merkin Jacks and so on until we reached 12 frog jumps and 1 merkin jack.
The Stars
The 50 stars of our Star Spangled Banner were represented by 50 count leg exercises.
- Lunge Walk (X50). Jog back to start
- Curtsy Walk (X25) and then crusty walk back (X25)
- Side Lunge Walk (X25) and then side lunge walk back (X25)
The Stars and Stripes
We finished with some abs. Each move had a resistance band for the first exercise and then no band for the second.
- Side plank knee pulls with loop X13 per side followed by 50 oblique crunches (25 each side)
- Loop Bicycles X13 per leg followed by 50 total bicycles
- Loop Mermaids with leg raise X13 per side followed by 50 c-curve crunches
We finished out the hour by naming our FABULOUS new girl, Dana, now known as Fleetwood. WELCOME! She killed the workout today. Everyone did great. We had so many new FiA faces at the Union this morning- it was such a treat! Also- a photo at the Union in full sun? Look how strong this group of ladies look! We ended our hour with prayers for varying health concerns as well as exciting job opportunities. Thanks everyone for coming and kicking off the last day of the holiday weekend with me! It’s always better together!
