Q: @Green Gables - Social Media Q PAX: @QueenB @Jelly @LeMond @Party Hat @Lily
Disclaimer: Welcome to FiA Females In Action we’re a group of women dedicated to making each other stronger in all areas of our lives through activities that includes minds bodies and hearts. Free for all women rain or shine. Not a trained professional, make modifications as needed to prevent injury not to limit growth.
Warm-up: 10 Michael Phelps 10 Grass Grabbers IC 10 Cherry Pickers IC 10 opening of chests IC Big lap
The Thang Ultimate FrisBurpee Training 1 minute of each exercise
Lateral Bounds
Step Up
Broad Jumps
Skip
Lateral Twists
Star Stretch
Russian Twist
Single Leg Deadlift (5 each leg)
Pistol Squats
Cross Over Ladder Drill
Goblet Squats
Jumping Jacks
Ultimate FrisBurpee, FiA Style.
Divide the group into 2At each possession change(dropped passe, out of bounds, etc) the “losing” team performs 5 Burpees. After each score, the “losing” team performs 5 Burpees Choose your own AB workout:
For 1 minute:
Glute Bridges
LBCs
Plank
Starfish
Big Girl Sit Ups
Crazy feet
CoT: See attached picture Name-O-Rama Announcements:
Book club meet tomorrow @Barista ‘s #fiabookclub
Starting Monday 09/04 New location and Name of Vortex - Same time 5:15AM #aovortex
Sign up to Q! #links-read-only
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