Burpees, Alarms, and ABSOLUTIONS.

6 Pax came out this morning in perfect weather conditions! We got right into a quick warmup of IC SSH, TTT, and then OYO arm circles and windmills.

The THANG

We started off with Route 66. (Note to self: Never preblast that information again. People may not show up after this morning). Route 66 is a series of running and burpees. Jog the parking lot and every time you pass a light post, increase your burpee count by 1. Pass 11 light posts to reach 66 burpees. (Post 1, 1 burpee, Post 2, 2 burpees, Post 3, 3 burpees etc.) We were all pretty much ready to circle up and do name-o-rama at this point. But alas, it had only been 10 minutes. So we moved on and did 3 ALARMS (Arms, Legs, Abs, Run, Merkins). Every ALARM was followed by 10 Absolutions as a group. First 2 rounds OYO, last round IC.

ALARM 1

25 shoulder press

25 monkey humpers

25 sit ups

RUN A LAP

25 Merkins

10 ABSOLUTIONS

(Start in high plank and then total move is an 8 count: Groiner is 1,2, lower to elbow plank is 3, 4, plank jack is 5,6 and raise to high plank is 7,8)

ALARM 2

25 Plank Row with tricep kickback (alternating arms)

25 lunges

25 side lying V-ups (13 per side)

RUN A LAP

25 Merkins

10 ABSOLUTIONS

(Start in high plank and then total move is an 8 count: Groiner is 1,2, lower to elbow plank is 3, 4, plank jack is 5,6 and raise to high plank is 7,8)

ALARM 3

10 Burpees

25 Squat Jacks

25 flutter kicks per leg (50 total)

RUN A LAP

25 Merkins

10 ABSOLUTIONS IN CADENCE

(Start in high plank and then total move is an 8 count: Groiner is 1,2, lower to elbow plank is 3, 4, plank jack is 5,6 and raise to high plank is 7,8)

We finished up with prayer for some fellow FiA sisters.

*Caddy Shack- receiving information on future career path today

*Shrinky Dink and Partly Cloudy safe travels while on business

*Wilson’s nursing students are in finals this week

I am so impressed by these ladies! I pulled this workout straight off of F3 Cherokee backblasts. I changed up a few of the exercises just to make it my own, but most of it was as prescribed and they all KILLED IT. I mean killed it. No one complained. I’m not even sure I saw anyone modify on any of the moves. Feeling strong this morning physically AND emotionally. Love spending Monday mornings with this crew!

Originally posted to FiA Nation

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