FiA Lenoir County Launch Day # 3

11.21.2020

Pearson Park

8:00 am

Q - FiA Cape Fear

PAX - Gypsy, Herbie, Green Thumb, The Force, Pump, Captain Camo, Yachty, Stiletto, Frizzle, Posh, Patrón, Bookworm, Slipper, Twinkle Toes, Hurricane, FNG-Ziggy, FNG-Rink, FNG-Malibu, FNG-Zapper, FNG-Sweet Tooth

The Thang -

Warm Up Song - Party in the USA (5MIN)Arm-Ageddon 30 Seconds each (3 MIN)
Arms circles forward
Arm circles backward
Touchdown
Moroccans
Chest Press
HallelujahsGRINDERS (groups of 3) (15 MIN)
Pushups & Carolina Dry Docks
Monkey Humpers & lunges
Raggedy Ann’s & Toy Soldiers
Burpees & Star Jumps11’s (15 MINish)
Sparky Crabs & Bobby Hurleys4 Corners (1 min each move = 10 minutes total + move time)
-Raggedy Ann’s (1 minute)
-Carolina Dry Docks + Raggedy Ann’s (2 minutes)
-Monkey Humpers + Carolina Dry Docks + Raggedy Ann’s (3 minutes)
-Burpees + Monkey Humpers + Carolina Dry Docks + Raggedy Ann’s (4 minutes)

Core Tabata (1 Round = 4 minutes)
20 Sec. V-Sit
10 Sec. Hollow/Boat Hold
20Sec. Penguins
10 Sec. Hollow/Boat Hold
20 Sec. Crunchy Frog
10 Sec. Hollow/Boat Hold
20 Sec. Hello Dolly
10Sec. Hollow/Boat Hold
20 Sec. Bicycle Crunch
10 Sec. Hollow/Boat Hold
20Sec. Left Side Crunch
10 Sec. Hollow/Boat Hold
20 Sec. Right Side Crunch
10 Sec. Hollow/Boat Hold
20 Sec. Flutter Kicks
10Sec. Hollow/Boat Hold

COT - We closed with a Name-o-rama for all of the FNGs and FiA Cape Fear answered all of our implementation questions and hosted a Q-School for those interested in Q'ing!