FLAG HANDOFF June 04, 2024 (The Wild West)

FLAG HANDOFF FROM GREEN GABLES TO LEMOND

Q: Green Gables

AX: @Cross-X - Regional Lead @LeMond @Dollywood @Renaissance Glory 2.0 @sunnyside @Jelly @homieDisclaimer: 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:

• Run a lap

• 10 Arm Circles forward and back

• 10 Michael Phelps

The Thang:Round 1

See pictureWalk a lapRound 2:

Arms

Use weights if wanted

• Single Leg Deadlift 10

• Bicep Curls 20

• Lateral raises 20

Pick your own workout:

Dollys - 15

Glute Bridge Pulses - 30

Leg lifts - 10

Deadbugs - 10

Seal Push-ups - 30

Bird dog

Leap Frog - 10

LBC - 20

1 min plank

CoT:

“Good things come to those who wait”

NameORama

Announcements:

• [ ] Urban bath Folsom 6/20/24-need to know by end of day Thursday

• [ ] VQ 6/21/2024 @K-9 and Broadway

• [ ] Convergence 6/22/2024- FIA sounthfork

• [ ] Book club -6/30/2024

Thank you all for joining me in the heat today!!!