On The Run with Our Fia Sisters…

When: 2/15/2020

Where: The Chapel

Q: 007

PAX: Cinderella, McQueen, Duchess, Luna, Dojo, Hawkeye, Mentor, Diesel, Nomad, Package, 007, FNGs- Canvas, CalMonster

Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive.

The Thang:

Session 1: The Chapel

  • Jumping Jack Countdown
    • 15 Jumping Jacks
    • 15 Skaters
    • 15 Smurf Jacks
    • 15 Tri-Dips
  • Run to the Flag

Session 2: On the Run to Flag Pole

  • Squat Session
    • 15 Narrow Squats
    • 15 Sumo Squats
    • 15 Narrow Dead-lift
    • 15 Wide Dead-lift
  • Run to the Benches

Session 3: The Benches

  • 15 Step-Ups Left leg
    • 15 Step-Ups Right Leg
    • 15 High Jumps
    • 15 Tri-Dips
    • 15 Push-ups
  • Run to light Post
  • 15 Jumps
  • 15 Calf raise
  • 15 Heel Calf raises

Session 4: The Lake view

  • 15 side crunches
  • 15 side crunches
  • 15 narrow squats
  • 15 wide squats
  • 15 side crunches
  • 15 side crunches
  • 15 narrow squats
  • 15 wide squats

Session 5: Run back to Chapel

  • Run/walk uphill
  • Carolina Dry-Docks

Session 6: Park

  • 15 Russian Twists
  • 15 Carolina Dry-Docks
  • 15 Bridges
  • 15 Ankles Touches
  • 15 Russian Twists
  • 15 Carolina Dry-Docks
  • 15 Bridges
  • 15 Ankles Touches
  • 15 Butterfly crunches
  • 15 Bridges
  • 15 Butterfly crunches

Session 7: Run back to The Chapel Parking lot

  • The Last Sister left Squating:
    • All ladies make get In a squat position, the last sister left squating is our FiA Sister Squatter winner!!

COT– The energy you release into the world is the energy that is returned. When u release good energy, you receive good energy…

Namarama– Welcome Canvas & CalMonster