BackBlast:

Warm-Up

• ❖ 11 Happy Jacks (11 Jumping Jacks in Cadance + 2 Jump Squats, 10 JJ IC + 2 JS…1 JJ IC + 2 JS)
• ❖ 11 Dan Taylor’s (1:4 ratio of squats to walking lunges to 11. Only got to 7 😊)

The Thang

Elevens (11s) Do one (1) rep of 1st exercise, run to different point, then do 10 reps of 2nd exercise. Continue to travel back and forth increasing the 1st exercise and decreasing the 2nd exercise to always add up to 11. (1-10, 2-9, 3-8… 9-2, 10-1)

• ❖ Round 1: Kangaroos & Peter Parkers (1+1 Hard Count)
  • Kangaroos: 4 count high knees and then squat touching the ground
  • Peter Parkers: High plank, left knee to left elbow, right knee to right elbow
• ❖ Round 2: Surrenders & Tri-Cep Dips
  • Surrenders: Hands on head and go to knees and back up.

Wheel of Push-Ups – 1 wheel clockwise and 1 wheel counter-clockwise

Accumulator – 11 & 22 Reps Perform both exercises back-to-back. (1 Crunchy Frog, 2 LBCs; 2 Crunchy Frogs, 4 LBCs; 3 Crunchy Frogs, 6 LBCs; …11 Crunchy Frogs, 22 LBCs)

• ❖ Crunchy Frog & LBCs
  • Crunchy Frog: V-sit, wrap arms around lets, then quickly extend arms & legs then bring back together.
  • LBCs: Crunches

COT

Our Mission: FiA stands for Females in Action, which is a community of women dedicated to making each other stronger in all areas of our lives through activities that include bodies, minds, and hearts. A FiA workout is a promise, always free, open to ALL women, held outdoors, and ends with a circle of trust.

Inspired by the joy F3 brought to men, ChiaPet launched FiA in January 2013. Firecracker was the second to jump on board and they were quickly joined by other ‘female F3 fans.’ Soon, we attracted ladies who had never even heard of F3 but were curious about FiA. We are forever grateful for the template the F3 men provided (thanks, OBT and Dredd!) and we have run with it – modifying it for female success.

Today, the FiA momentum is so great it operates with no “leader” in the traditional sense. FiA is led by all of the women who show up and contribute to its success and growth – as well as their own. We are 6000 women and 23 States strong and growing!

Before the demands of the day pull us in different directions, FiAs start their day with a 45/60 minute workout. During this time, we experience a physical and personal growth that radiates through the rest of our day – enabling us to be better daughters, sisters, employees, spouses, friends, bosses and mothers.

“We {I} can endure all these things through the power of the one who gives me strength.” Philippians 4:13