Firey Hot Foxtrot females!!


July 12, 2019

  • When: 07/10/2019
  • Q: Wonder Woman
  • Pax: Venna, Stitches, FNG – Fire & Ice, FNG 2.0 Trotter, FNG – Busy Bee

6 PAX with our 3 FNG’s! Welcome Fire & Ice, 2.0-Trotter and Busy Bee. It was a very hot afternoon and we were sweating for sure.

To start we stretched during the whole song Stars!

Legs – Ames – Abs – Back

1st Round

45 seconds each exercise


Squats (Bench touch)

Hammer curls

Dead lifts

2nd Round

45 Seconds each exercise



Flutter Kicks

Reverse crunches

Walk a big lap swiftly!

3rd Round

45 Seconds each exercise


Mountain Climbers

Plank Jacks


4th Round

45 Seconds each exercise

Glut bridges

Lunge Hops

Inch worms

Step- ups (Alternating legs)

Our goal was 4 rounds 2X all the way through. We did 5 rounds and it was time for Namorama – Prayers – Water! It was a hot day with great ladies and a great workout! Great job ladies!! 

Wonder Woman_GA
Wonder Woman_GA

Life is Good! FiA Cherokee – Wife of F3 Bloodhound – Mom of 2 amazing kids – Spartan Race Trifecta Team member 2016-2018 – Ruck lead Cherokee Ruck Club, Ball Ground Georgia – Favorite sport is Roller Skating!

Originally posted to FiA Nation

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