AO: RICHMOND HILL
QiC: LiveWire
Date: 01/15/2022
Title: F3/FIA and 33
Number of HIMs: 29
BCG, Butterfingers, Chop, Chum, Coffee Bean, Doobie, Fresh Prince, Gilligan, Mr. Woodcock, Siwa
Number of FNGs: 2
Name of FNGs: Hanson, Chicken Little(2.0)
WarmOrama:
Pledge, Welcome and Disclaimer – F3 and FIA – Discussed Disclaimer with FIA Pax
Discussed Core Principals – Same as F3 but FIA is open to all Women
Coach LiveWire pulled the tube socks up, tucked the shirt in, and dawned the sweatband to lead an epic 1st F3/FIA combined Q
1. Mosey
2. SSH – 15 IC
3. Seal Jacks – 15 IC arms in front
4. Smurf Jacks – 15 IC in squat position
5. Solider Jack – 15 IC feet front to back
6. Imperial Walkers – 15 IC
7. 15 Merks – IC
8. 15 Michael Phelps – IC
Tha Thang:
The Thang was a FIA themed Workout using FIA Exercises (33) – 33 Because Betty Crocker asked for more Georgia Natty Themed workouts…… it was the 15th so we did 15 of all exercises
Run between the lights stopping for PT:
9. Alligator Pushup (one hand forward – alternate hands)
10. Shoulder Taps
11. Scorpion Push Up (one leg up)
12. Burpee
Hit the Penalty Box for more PT:
13. Prayer Squat (hands clasped in prayer)
14. Imperial Squat Walker (hill billy squat)
15. Boy Bands – jump Criss cross – drop to squat
16. CrockPot Squat – Slow Cadence 3ct -weight in heels-up
17. Bear Crawl – down to 50
18. Crawl Bear – back to Goal
19. Mat Taps (shuffle left and right and tap)
20. Speed Skater – side jump tap
Back to the Lights:
21. Thread the Needle (reach under to sky)
22. Plank Up Downs (elbows up to down)
23. Plank Jack
24. LBC
25. Donkey Kick (leg up and out while planked)
26. Ankle Biter (aka heel taps)
27. Big Gals (like big bois)
28. American Pies (Big Gal but legs flat touch toes)
29. Brooke Burke (hip Taps)
30. Solo – dolly with flutter kick
31. Dolly
32. Dori(boxcutter)
33. Dead Bug (knees to elbows)
COT:
FIA Named their Friendly New Gals:
Skully – Chum's M
Deep Dish – Gilligan's M
Rocky and Sticks(2.0) – Co-Q for FIA AO
Nailed It – BCG's M
Coop
Closer – Butterfingers M and Co-Q for FIA AO
ListIt – Woodcock's M
Named our Friendly New Guys:
Hanson – Happy Birthday !
Chicken Little (Butterfingers 2.0)
Talked about F3 and the Fs 1st F – brings us together, 2nd F – the glue, 3rd consistent placement of self behind community and creator
Talked about FIA:
• Bodies – We organize FREE, peer-led workouts each week. Workouts are held outdoors rain or shine, hot or cold.
• Minds – We get together for book clubs, career and family discussion groups, or workshops.
• Hearts – We give our time and resources to the community and invest in each other by joining together for coffee, weekday lunches, and FiA socials.