13 PAX at AO Foxtrot on a warm September morning. By now we all expected to see lower temperatures on these morning workouts, but we were greeted with a hot morning and we were sweating for sure. We stared by doing a few stretches to warm up our muscles.
Stretching it out – Arm Circles, Runner Stretch, Windmills.
~ The Thang ~
The Wheels – I borrowed this workout from another fabulous FiA’s Back-blast and modified it slightly. We all through on some gloves and got to it.
Wheel 1: Bear crawl out to our other mat, do 12 Burpees, bear crawl back, hold plank until everyone returns.
Wheel 2: Grape-vine out to our other mat, do 20 push-ups, Gape-vine back, arm presses until everyone returns.
Wheel 3: Walking lunges out, do 20 plank jacks, walking lunge back, hold air chair until everyone is back.
Wheel 4: Bear crawl out to our other mat, 30 LBCs, Bear crawl back, and do squats until everyone returns.
Wheel 5: Grape-vine out to our other mat, 20 plank shoulder taps, Grape-vine back, and do calf raises until everyone is back.
Wheel 6: Walking lunges out our other mat, 20 boat canoes, walking lunges back, plank until we are all done.
Then we completed 3 Rings of Fire.
ROF 1: Everyone did bicycles and we went around the circle each doing 10 leg lifts.
ROF 2: Everyone held air chair, we went around the circle doing 5 ground taps and jumps.
ROF 3: Everyone did calf raises and we went around the circle doing 5 squats.
We then ran a big lap around the whole parking lot. Some of us sprinting at the end.
We then went through the Wheels again: 1 – 6
We moved on to completing the next 3 new Rings of Fire.
ROF 4: We all did Arm circles while we went around the circle partnering with our neighbor to press down or try to lift our arms.
ROF 5: We all did LBCs and went around the circle doing 20 flutter kicks.
ROF 6: We all did glut bridge lifts while we went around the circle doing 10 jumping jacks.
The timing went well. We ended right at 6:15. We did a COT, prayer and a nameorama. It was a repeat of a very tough workout. Slight changes, we did awesome working through it and we completed it TOGETHER! #bettertogetherfiastrong
Originally posted to FiA Nation
