Blimps, Bat Wings, Captain Thor, Oh My!

On this beautiful, breezy day, 7 PAX joined me for a fun, run heavy workout. We started out with some stretches, arms, hamstring, quad and running stretches, and jumping jacks (IC), and moved on to:

THE THANG:

BLIMPS ESCALATOR

5 Burpees – Run a Lap

5 Burpees + 10 Lunge Sets – Run a Lap

5 Burpees + 10 Lunge Sets + 16 Imperial Squat Walkers (we added one for 8 on each side) – Run a Lap

5 Burpees + 10 Lunge Sets + 16 Imperial Squat Walkers + 20 Merkins (Push Ups) – Run a Lap

5 Burpees + 10 Lunge Sets +16 Imperial Squat Walkers + 20 Merkins + 25 Plank Jacks – Run a Lap

5 Burpees + 10 Lunge Sets + 16 Imperial Squat Walkers + 20 Merkins + 25 Plank Jacks + 30 Squats – Run a Lap

THE NEXT THANG:

Bat Wings:

20 count forward arm circles, 20 count hold, 20 count backward arm circles, 20 count hold, 20 count seal claps, 20 count hold, 20 count overhead claps, 20 count hold, 20 count hallelujahs, 20 count hold

THE NEXT THANG:

Captain Thor: 1:4 Ratio Big Girl Sit Ups and Russian Twists

All total: 10 Big Girl Sit Ups and 40 Russian Twists (20 on each side)

Y’all! Oh my gah, that was a tough workout! Whew! We had the honor of hosting two visitors from the lovely Vestavia (Birmingham), Alabama. They were in amazing shape, and had a great time at the workout. We were happy to answer all their questions about FiA. We circled up, gathered and sent up prayer requests for our guests 1) Their launch in September is a success 2) a safe ride home. We enjoyed hanging back and talking with these lovely ladies, and we named them Splash and Gump. FiA Cherokee wishes you all the best for a successful launch, so that this program can reach even more women. What a day! So much fun!

Until Next Time,

Rise Up

Originally posted to FiA Nation

Leave a Reply