Red Rover, Red Rover Send FiA Sisters Right Over!

When: 5/27/21

Where:The Chapel


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

PAX: Luna, Hawkeye, Rogue, Defender, Sunrise, Deluge, Canvas, StarLord, 007

The Thang:

The PAX will complete each weighted and band exercise and Run in between Red Rover sessions.


  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Air Jumps

Red Rover:

  1. PAX will be divided into 2 groups.  One group of PAX will complete 25 of each cardio exercise that will be picked out of a box in the opposite parking lot, while the other half of the PAX stays on the other side and completes a series of weighted and band exercises (15 each).  Once done, PAX (that has completed cardio exercise) will run together to the opposite side of the parking lot and will switch with the next group of PAX.  

Cardio Exercises: 25 Each

  • Heiswomens
  • Jumping Jacks
  • Air Jumps
  • Smurf Jacks
  • Mountain Climbers
  • Lunges
  • Air Punches
  • Tick Tocks
  • Jump Squats
  • Skaters
  • Butt Kickers

Weighted and Band Exercises: 15 Each

  • Hammer Curls
  • Narrow Curls
  • Bicep Curls
  • Wide Squats
  • Shoulder Overhead Press
  • Calf Raises
  • Shoulder Raise Press
  • Hydrants with band (15 on each side)
  • Donkey Kicks with band (15 on each side)
  • Tricep Extensions
  • Side lunges with band (15 on each side)
  • Tricep Dips

Ab Sessions: 

  • 15 Bottoms Up
  • 15  Butterflies
  • 15 bottoms up
  • 15 Russian twists
  • 15 bottoms up
  • 15 tick-tocs
  • 15 bottoms up
  • 15 crunches
  • 15 bottoms up
  • 15 sit-ups

COT: to do list…