Q: Nomad PAX: @Cupcake @QueenB @Brick Butterfly @Brontë- Accountability Q GRIT- Former FNG
Warm-up Michael Phelps Arm swing (aka reverse erg-thanks @Cupcake ) Hip openers (5 each side) Windmills (10) 1 is 1 Skaters (10) 1 is 1
The Thang First exercise 30 secs, second exercise 60 seconds, then 10 pushups between each set
Set 1
Squats / reverse lunge
Burpee / bicep 45 degree curl
Renegade row/ weighted glute press
Sparky crab / plank
Mountain climber / weighted dead bug
Skater / shoulder press
Jump Squats/ kettle bell throw
Flutter/ Superman
Run a lap when all 8 complete
Repeat – switch order
Squats / reverse lunge
Burpee / bicep 45 degree curl
Renegade row/ weighted glute press
Sparky crab / plank
Mountain climber / weighted dead bugs
Flutter/ Superman
We finished with 130 push-ups!! Way to go!!
Stretch
Name-a-Rama Announcements: Book Club check #fiabookclub channel for details Ruck on 8/27 Quarry Trail
COT- I saw a quote recently that talked about the impact mothers have on their daughters when the body shame themselves. So many times our daughters are told “You look so much like your mom”. If the image they have picked up is that their mom feels “too ugly” and “too fat” they will start to also view themselves that way. Women are so quick to be critical and tear themselves down. As women we need to come together to lift each other up. I love that FiA continues to do that for me. I love that we keep growing and adding to our CA regions. CA is on fire in a good way. Keep spreading the love of FiA and empowering other women in your lives.
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