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Backblast July 24, 2023 (Vortex)

  • Writer: Anne Shirley Josafat
    Anne Shirley Josafat
  • Aug 5, 2023
  • 1 min read

FiA’s Second Birthday Workout


Warm up: 20 jumping jacks


That Thang

Monkey See

Pax pair off. The first person performs one glute bridge while the partner holds a squat. The partner has to do two glute bridges while the first person holds a squat. Continue alternating for 5 minutes.


Medicine ball pass and run

2 teams pass the ball in a crunch position, jumping up and running to the end of the line after passing.


Cone Up/Cone Down OR “Cleaning up after a 2-year-old”

20+ cones are randomly spread over the playing field. Pax split into 2 teams. Down team knocks over the cones, while Up Team sets them right side up. Down Team does a jump squat with each knock-over; the Up Team does a squat to grab each cone. After 1 minute, most cones up/down wins. Teams then switch it up for 4 rounds.


Balloon game (which became a medicine ball game due to high winds)

PAX number off. Everyone planks in a large circle outside the boundary. #1 slams the ball into the circle and calls out the number of another person. #2 runs to the center and slams the ball and calls out another number. 1 round, 3 minutes.


Extreme duck-duck-goose (everyone holds bear crawl position; “it” walks around and tags “duck, duck, goose.” Both bear crawl around the circle in opposite directions; first back to the original goose’s spot wins.


COT: What’s been your favorite FiA moment?


Announcements:

BBQ/pool party this Friday!

#fiaplacerevents#aothewildwest changes from Thursday to Tuesday starting August 1. Time and place do not change!

Book club resumes in August #fiabookclub

Ruck/hike on 8/27 - more info coming soon



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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

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