11/07/2019 - foxtrot - Weighted Triangles

AO: Foxtrot

When: 11/07/2019

QIC: Wonder Woman

PAX:

Number of Pax: 6

Number of FNGS: 0

Pax Names:

Smooth Operator, Tiny Dancer, Yellowstone, Spirit, Partly Cloudy


BackBlast:

6 PAX made it out today at AO Foxtrot. After a 1.5 mile pre-workout Ruck, Smooth Operator and I gathered with the rest of the group for a weighted Triangle Beat-down. We gathered at the normal location since the rain held out and we will only see it later tonight.

Warm-Up

Jumping Jacks 10IC, TTT 10IC, Toy Soldiers 10IC, Gate swings 10 and some arm & leg stretching.

The Thang 

20 walking weighted lunges & walking weighted squats alternating from cone to cone.

20 reps of a weighted arm exercises, rotating exercises, doing them while standing at each cones.

2X and then a big parking lot lap & repeat again. 4X weighted triangles.

Arm exercises

Front Raises, Lateral Raises, Chest Flay’s, Cross Over Curls, Bicep Curls, Over Head Press, Triceps Extensions.

After we did our 4 Triangles we found our mats for a round of Box of Ab’s. We each picked a ab exercise. 20 Sit-ups, 20 Penguins, 60 Sec. Plank, write your name with your feet, 20 Bicycles and LBC’s.

Nameorama, prayers and lots of good vibes for our FiA sisters, friends and family.

#bettertogether #fiastrong #positivevibesintheuniverse  #fiastrong

Pictures:

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