40's and a Tabata

Q: Blacklist

PAX: Flyer, Sweets, Storm, Top Cat, Anchor, Blanche, Zen, Ice-T, Rooster, Pixie, Sunshine, Sparty, Terps, Guns, Thunderbird, Scout (FNG), Glitter (FNG)

When: September 14, 2019

Where: The Wave

We had cooler weather with clouds, which was perfect for a Saturday morning workout!

The Thang:

Here was the plan: Run to the back of the school to the stairs.

40’s with the Stairs

40’s is an amped up version of 11’s. Two workouts combined equal 40 done in pyramid form. We started with 30 squats at the bottom of the stairs, run up the stairs, 10 pushups, run the circle, and then repeat decreasing by 5 at the bottom and adding 5 at the top until you reach 10 squats and 30 push ups.

Run back to front of school to the pick up lane

4 Station Tabata

There are 4 cones spread out with 3 light posts between each cone. On each cone, there are 4 exercises. Each round is done in a tabata style. For round 1, it is 1 minute of first exercise, 30 second walk/run to next cone. 1 minutes of first exercise, 30 second walk/run to next cone. At the 4th cone, you turn and sprint back to first cone. Repeat round 2 with 2nd exercise, round 3 with third exercise, and round 4 with 4th exercise. Time it takes is approx 20-22 minutes total.

Partner Abs

Each PAX found a partner and did 1 minutes of leg throws (or modified abs) until time was called.

We ended with Name-o-Rama and named our two new FNG’s, Glitter and Scout. We prayed for the week ahead, and for all of the ladies that we haven’t seen in awhile.

We are two months into FiA, and I am just absolutely blown away at the sisterhood that is being created within our community. I love seeing women of all shapes, sizes, and exercise levels coming together and sweating and laughing together, and forming a bond with each other. FiA has changed my life, and I am so very thankful for all the ladies that come out and work their booties off every single week!