
01/04/2022 - the_haven - The Hook
AO: The Haven
When: 01/04/2022
QIC: U-Haul
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Natya, Graphite, Titanium, Queso, Zumbo
BackBlast:
Two years ago, yesterday, a lady in Kansas City (Jedi) tried to convince me to help her start FIA there by inviting me and a few F3 wives to a black ops Beatdown. At the time, I was not set on FIA at all. I didn’t want to get up early, didn’t want to workout in the cold and didn’t think that FIA workouts would match up to the challenge of my gym workouts that I was already going to. So on 1/3/20, Jedi set out to prove to me that a FIA workout could be challenging, fun, and worth coming to. This is the workout that we did that day and did again this morning.
Warmup:
15 Jumping Jacks, 15 High knees, 16 Imperial Walkers, Arm Circles
That Thang:
I thought that we needed new scenery for this so we ran to the second floor of the parking garage to complete our circuits…
Circuit 1 – 11’s
-Monkey Humpers
-Skaters
If you finish first, plank while you wait for the others
Circuit 2 – Dora
We partnered up and one partner completed reps of the following exercises while the other partner ran a loop. When partner B returned from the run, they picked up the count of partner A while partner A ran the loop. Back and forth until all 3 of the following exercises/ counts were completed:
– 50 push ups
– 100 little baby crunches
– 150 squats
Plank while you wait for the other groups to finish (in retrospect, could have done a wall sit here instead)
Circuit 3 – timed AMRAP using seconds pro to time 60 seconds each of 6 different things:
-10 tricep dips/ 10 pushups alternating back and forth for a minute
– AMRAP ankle biters
– AMRAP buttkickers
– 10 tricep dips/ 10 pushups alternating back and forth for the minute
– 10 dolphins/ 10 Superman’s alternating back and forth for the minute
– AMRAP Raggedy Ann’s
COT was joint during the stretching/ cooling down. We all went around the circle and shared a highlight from the previous 2 holiday weeks. It was great to hear a quick summary of everyone’s time as many of us had been away. Announcements and picture.
I appreciate the ladies getting up in the cold and joining me this morning. It was a fun throwback workout…at least for me.