08/29/2020 - the_coop - Crowning Glory

AO: the_coop

When: 08/29/2020

QIC: Sonic Boom


Number of Pax: 5

Number of FNGS: 2

Pax Names:

Tex, Queso, Tadpole (FNG), Wolverine (FNG), Signs


We shared the last day of FiA Olympics together at the Coop in our tiaras, tutus, and tights, and made fitness fun and fabulous! TWO FNGs posted, and we can’t wait to see them again next week!

After a quick warm up, we got after it with the below routine of 3 sets, 2-3 rounds of each.


Set One: 50/10 Tabata, 2x thru –

  • weighted squats
  • balance deadlift – R
  • balance deadlift – L
  • skull crusher w/chest fly on mat
  • plank w/alternating arm raise

Then we set out with 20 of our best lunges toward the small pavilion and walked/jogged/sprinted the rest of the way – Tadpole, one of our FNGs, showed her speed as a runner and beat us all there!

Set Two: 3x thru –

  • plie squats – 20 reps
  • incline push-ups – 12 reps
  • decline push-ups – 8 reps (Signs and Tex didn’t let us get away with any half-effort on these – they are real. strong. women.)

We ran around the path to finish the jogging/walking/running loop, and met back at the large pavilion for the final set.

Set Three: 50/10 Tabata, 2x thru:

  • wood choppers – R
  • wood choppers – L
  • surrenders
  • side plank w/dips – R
  • side plank w/dips – L
  • Russian Twists
  • Bonnie Blairs
  • High knees (w/maximum effort last 10 sec.)

These ladies are hard core, but kept the fun and laughter coming, which made the workout FUN – and that is what FiA Olympics has been all about. After that, we were ready to recover with some oxygen to the brain so we could stretch and get our name-o-rama on! We learned a little about our new friends, Wolverine and Tadpole, and are so excited for them to bring their energy and strength to another workout soon! And, thank you, as always, to Queso for making sure to get some sweet photos and videos – her strength complements my weakness in that arena for sure!

CoT: We were reminded to be generous and gracious with out time and talents, and I was just grateful for such a an awesome, positive group like FiA in my life. I would not be the same without you all.


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