FIA routine January 31 – rain modification

Disclaimer

Q: Heirloom

Pax: Scrabble, Winger, Gelato, Heirloom, FNG: named Canette

Warm up (10 minutes)

  • Karaoke steps – 10 each way
  • Jumping Jack series (full Jack, arms to shoulders, hands on hips, hands at sides) 10 count down to 1.
  • Arm circles

Thang 1:

Shoulder series – 10s down to 5

  • Side raises
  • Front raises
  • Front rows
  • Shrugs

1 minute plank hold

Thang 2:

Butt busters – 10 count fb 10 pulses – one leg at a time

  • Donkey kick
  • Side kick
  • 90s
  • Rainbows (no pulses)

1 minute plank hold

Thang 3:

Bench series – 3 sets of 10 reps each

  • Step ups – hard count, switch leading leg half way through
  • One legged sit downs – easy count
  • Tricep dips
  • Include push-ups on table edge

1 minute plank hold (bonus: countdown in French led by FNG Canette and Scrabble)

Thang 4 (running out of time so 3 minutes of abs – started with 10s, made it to 8)

  • Big girl sit-ups
  • Bicycles
  • V-ups
  • Leg lifts

Self defense minute/cool down: (5 minutes)

  • Krav Maga technique – how to get up if you get pushed down:  Go from bear/plank to Crab or visa versa and jump up to run away or fight back.

Circle of trust: “I’m not overly regimented, I’m disciplined.“ Jim Collins. Heard in recent Tim Ferris podcast interview with Jim Collins.

Group discussion about tracking/reflection practices to become aware of what makes a good day for each of us. To lead to more good days.