01/04/2022 - the_haven - The Hook

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.