top of page

Backblast January 13, 2024 (NorCal Convergence)

  • Writer: Anne Shirley Josafat
    Anne Shirley Josafat
  • Jan 20, 2024
  • 1 min read

Q: Masai (Placer), Hummingbird (South Fork), Cupcake


PAX: @Dreamz - The Hill Site Q @Fort Knox - Regional Q @Grizz-Social Q @H2O @Spike @Trailmix @Mixalot Gallery Site Q @Buttercream @2O9, Membership Q @Guide @Ripcord @Smiles @Alpine-FNG@Grizzly-FIA SouthFork @Hummingbird-SF @Songbird-SF @Bookworm-SF @Sunscreen-SF @Yolk'd-SF @SportySpice-SF @Butterfly-SF @Bloom-SF @Navigator-SF @Sold-SF @Timber-SF @Toque-SF @Whisper-SF @Peak-SF @TinyDancer-SF @…-P @Masai-P @Sunnyside-P @GreenGables-P @Homie-P @TeenieBopper-P @Renaissance-P @Anchor-P @Tempo-P @Sherpa-P @CandyStriper-P @QueenB - Placer @Dollywood-PMission Statement, Core Principles, & DisclaimerWarmUp


-Full Moon Shuffle


-Motivators 10-2 (evens only)Do-Ah-Diddy to gate


-1st PAX drops into plank until the last PAX passes them, then they become the 6


-Repeat throughout the lineGate Tradition


-Monkey Humpers x20 OYOThang


-Split into groups of 3 11s (parking lot)


 South Fork Star Jumps


 Placer Pendulums


-Once done with 11s, go tag partner at #22. FIA AMRAP (basketball court)


 Froggers x11


 Inchworm across court


 Alternating Shoulder Taps x11


 Mosey back across & Repeat


-Once tagged by #1, go tag #33. Cardio Crown AMRAP (Crown)


 Bernie left


 Mosey right


 Mosey down stairs & Repeat


-Once tagged by #2, go to #1-Everyone was able to do 1, 2, &3CoolDown


-Side bend (R&L)


-Forward Fold


-Hamstring Stretch (R&L)


-Figure 4 (R&L)


-Knee Hugs (R&L)


-Quad Pulls (R&L)


-Tricep Stretch (R&L)


-Shoulder Stretch (R&L)

Picture

Mosey back to the flags

Name-O-Rama & CoT


Thank you EVERYONE for making FiA the special community it is!




Comments


CONNECT WITH US!

  • Instagram
  • Facebook
  • Gmail_Logo_256px

@fiaplacer

FiA Placer

placerfia@gmail.com
fiarocklin@gmail.com

©2023 by FiA Placer.

Females in Action (FiA) is a peer-led, zero-cost workout group. FiA makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. Click here for the full disclaimer

bottom of page