Welcome to FiA ENC Greenville!
Solo DORA
AMRAP in the Drizzle
Q: Clutch (& Bad Wolf)
The Pax: Clutch, Bad Wolf, Wedding Singer, Hobbit, Sketch, Blueprint, Cheegan, Hot Wheels, Volunteer, Ginger Spice, Hurricane, Three Peat, Dottie, Pivot
Sunrise at 7am 🌤️
Double Circuits!!
Never Miss a Monday
Saturday sunrise and grind
Happy Hour!!
I can, You can, We can
Warm Up: arm circles, windmills, high knees, butt kickers
Run to fence and back twice
High step to fence and back twice
Weighted walk to fence and back twice
The Thang
Partner Up for I go, You go
Round 1:
P1: 2 tricep extensions
P2: 2 tricep exensions
P1: 4 tricep extensions
P2: 4 tricep extensions
...Continue up to 20
**Do high knees while you wait for your partner to complete their set!
Round 2:
P1: 2 Weighted sumo squats
P2: 2 Weighted sumo squats
P1: 4 Weighted sumo squats
P2: 4 Weighted sumo squats
…..continue to to 20
** Do imperial walkers while you wait for your partner to complete her set
***CARDIO BREAK!
Do 5 Burpees
Run to fence and back three times
Round 3:
P1: 2 Weighted Dirty Girls
P2: 2Weighted Dirty Girls
P1: 4 Weighted Dirty Girls
P2: 4 Weighted Dirty Girls
…..continue to to 20
** Do superwomenwhile you wait for your partner to complete her set
30 secs of sit ups
5 burpee to wish Doty a happy 40th birthday
Tapped Out Tuesday
- Jumping Jacks
- Mountain Climbers
- Squat Jumps
- Burpees
- Pushups
- Alternating reverse lunges
- Tricep Dips
- Squats
- Speed Skaters
- Peter Parkers
- Jump Lunges
- Front Kicks
- Reverse Crunches
- Plank
- Bicycles
- Russian Twists
Solo Dora Date: 11/25/2019 Q: Wedding Singer
Love you all!!!!! |
- 50 squats
- Run
- 50 squats
- Run
- 50 Tricep extensions
- 50 Bicep curls
- Run
- 50 Shoulder presses
- 50 Push-ups
- Run
- 50 Curtsy lunges
- Run
- 50 Calf raises
- Run
- 50 Crunches
- 50 Penguins
- Run
- 50 Leg raises
- 50 Bridges
- Run
Happy Hour
Q: Hot Wheels
PAX: Queso, Bad Wolf, Hot Wheels,Blueprint, Cheegan, Ginger Spice,Halfpint, Heather-FNG, Pivot
Warm up! Jumping jacks, windmills, high knees, butt kicks
Upper Body tabata
Q: lil Sebastian Pax: sketch, ginger spice, mud pie, half pint, pivot, hobbit, volunteer (respect), blueprint (FNG), ghirardelli
Warm up: high knees, arm circles forward and back, toy soldiers
The thang: All Tabata 45 seconds work, 15 seconds rest
Burpees
Jumping jacks
Shoulder press
Rows
Lateral raises
Lunges
Free throws
Hammer curls
Bicep curls
Tricep overheads
Mountain climbers
Skaters
Reverse flies
Tricep kickback
Front raise
(Made it through the first 2 sets twice)
Run to fence and back
Abs
V Ups
Heels to heaven
Flutter kicks
Bicycles
Russian twists
Penguins
Frog sit ups
Dirty girls
Circle of trust, name-o-rama, quote, and a picture
Hot Wheels Q 1/4/2020
Bring Sally Up...Bring Sally Down
Time: 5:30am
Q: Blue Angel
Pax: Peg Leg, Otter, Yankee
Warm Up:
10 windmills IC
10 butt kickers and high knees (slowly...more for stretching)
Arm circles and stretches
The Thang:
Run the Keyhole.
Do push ups to the song "Flowers" AKA: Sally Up Sally Down
AMRAP for 6 minutes: 20 sit ups, 20 crunches, 20 bicycles
Do squats to the song "Flowers"
AMRAP for 6 minutes: 20 overhead press, 20 bicep, 20 tricep
Do sit ups to the song Flowers.....on the "down" hold a boat pose, so your core is engaged the entire time.
Run The keyhole
Stretch
COT
Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending. -Carl Bard
New Year’s Day 2020
These ladies came out to get the year started!! I was so happy to see each of them pull in the parking lot tonight!!
Q: Caliente Pax: Ginger Spice, Ghiradelli, Wedding Singer
Warm upH- 5 burpeesA- 10 crunchesP- 10 squatsP- 10 squatsY- 20 high knees
N- 10 triceps E- 30 sec squat holdW- 10 lunges
Y- 20 high knees E- 30 sec squat holdA- 10 crunchesR- 30 sec plank
The thang:We did 20 reps of 20 exercises x 2 rounds!
JJ
Bicep curls
Squats
Russian twists
Burpees
Overhead press
Calf raises
Defenders
Star jumps
Triceps
Donkey kicks
Crunches
High knees
Pushups
Side leg lifts
Plank 20 sec
Speed skaters
Alt lat/front raises
Sumo squats
Flutters IC