A rainy Friday am didn’t dampen our workout or CofFiA! We had 10 pax for a Pinterest special – taken directly from the site with no changes from me, except for the alternating hip thrust glute bridges. Because who wouldn’t want to do those?!
We wore read for heart health awareness, welcomed Frizzle to the group, and enjoyed food & fellowship after a good workout. This one is easy to do at home as well. We only got in one round because we put in cardio after each 2-3 rounds and then our ab round.
After our disclaimer and a warm up, we started things off with a bang – run up the stairs one floor, run to the ramp, and down to our circle again.
Then 45 seconds of each exercise with a run around the parking area every couple of sets. Twice around before the ab round. Then abs for 45 seconds each. Finished up with 4 additional abs from the pax.
Weight above head; alternating leg lift to weight
Glute bridge; weight overhead to above
Sit up w/ alt. weight overhead
Plank w/ alt. pull/push weight
Glute bridge; alt. hip thrust
If you want to see what the abs were supposed to look like, check this out: https://www.pinterest.com/pin/545287467389877589/
I’ll need to try this at home before showing up with these abs again!
Closed things up with the story about my husband’s (Ha-HA) 60th birthday Q on Tuesday where 50 F3 pax showed up to surprise him with beards, a black tshirt studded with rhinestones that said “I’m 60, Bitches!”, and then a Zumbo-catered feast! F3 and FiA pax are terrific friends that we have the privilege of working out with. This is more than an exercise group, it’s a “framily”. Thank you for being a part!