It was a pleasant evening but the parking lot was packed with families celebrating President’s Day with a good workout like FIA.

Warmup- vinyasa, inch worms x 5, toy soldiers, upward dog/downward dog, warrior 1/triangle pose, jumping jacks in cadence


The Thang: There were 14 circuits of 2 minutes each with 2 exercises in each circuit. We did the first exercise for 30 seconds, then the second, then the first and then the second within the circuit.

Circuit 1 Squat to Press Dead Lift
Circuit 2 Push Ups Makers
Circuit 3 Static Lunge with weights (left) Side squat with kick alternating sides
Circuit 4 Static Lunge with weights (right) Squat to front kick alternating sides
Circuit 5 CA dry docks Arnold Press (hands pronated/IR to sup/ER shoulders with press)
Circuit 6 Reverse Crunch Heel Taps
Circuit 7 High Knees or Run Jumping Jacks or Run
Circuit 8 Skull crushes Flys
Circuit 9 Renegade Row  Burpees
Circuit 10 Supine Row (on bench) Supine alternating shoulder flexion
Circuit 11 Calf Raises off curb Wall Sit
Circuit 12 Tricep Extensions Hammer Curl
Circuit 13 Glute Bridges Scissor kicks
Circuit 14 Hacky Sacks or Run Skaters or Run

COG “Kindness is the language that the deaf can hear and the blind can see.” -Mark Twain; “Little children, let us not love in word or talk but in deed and in truth.” (1 John 3:18).