AO: Delphi, Tuesday, March 30, 2021QIC: ZeusThe PAX: Dunder, Hoolihan, Gadget, Hightower, IceroadWarmUp: SSH, Arm Circles, Downward Dog, Cobra Kai, Run length of field, bear crawl width, run back down length of field lunge walk width of field.The Thang: In honor of women’s history month, I have chosen one significant event from each decade over the past century.
HIIT LADDER WORKOUT-20s rest between (DURING REST TWO “HERSTORY” EVENTS READ OOUT LOUD BY THE Q.
4 Exercises- Descending Time Intervals with no rest between each exercise:
60s,50s,40s,30s,20s,10s
THE EXERCISES-
Standing flutter kicks (BONNIE BLAIR into a SQUAT)
HIGH KNEES
BURPEES
SSH
2nd HIIT (GROUND) LADDER WORKOUT -15s rest in between
50s,40s
THE EXERCISES-
Merkins
WW2 sit-ups
MT Climbers
LBCs
Events read during rest periods:
1903: Madam MARIE CURIE BECOMES THE FIRST WOMAN TO RECEIVE A NOBLE PRIZE- THE CHEMIST / PHYSICIST IS MOST FAMOUSE FOR HER PIONEERING WORK IN THE FIELD OF RADIOACTIVITY.
1912: GIRL SCOUTS OF AMERICA IS FOUNDED- JULIETTE GORDON LOW STARTED THE ALL GIRLS CLUB WITH AIM OF PROMOTING SOCIAL WELFARE BY ENCOURAGING MEMBERS TO PARTICIPATE IN COMMUNITY SERVICE AND OUTDOOR ACTIVITIES
1920: WOMAN IN THE U.S. ARE GIVEN THE RIGHT TO VOTE.
1932: AMEILA EARHARDT FLIES SOLO ACROSS THE ATLANTIC
1942: WOMEN SERVE IN THE ARMED FORCES DURING WORLD WAR 2
1961: CREOLA KATHERINE JOHNSON CALCULATES THE TRAJECTORY FOR THE MAY 5, 1961 SPACE FLIGHT OF ALAN SHEPHARD, THE FIRST AMERICAN IN SPACE. SHE ALSO CALCULATED THE LAUNCH WINDOW FOR HIS 1961 MERCURY MISSION.
1966: NATIONAL ORGANIZATION FOR WOMEN (NOW) IS FOUNDED IN WASHINGTON DC BY BETTY GOLDSTEIN FRIEDAN. THIS ORGANIZATION WAS AIMED TO BRING WOMEN INTO FULL PARTICIPATION IN THE MAINSTREAM OF AMERICAN SOCIETY.
1973: AMERICAN TENNIS CHAMPION BILLIE JEAN KING DEFEATS CHAMPIAN PLAYER BOBBY RIGGS IN A “BATTLE OF THE SEXES” MATCH.
1983: SALLY RIDE BECOMES THE FIRST AMERICAN WOMEN IN SPACE.
1994: CONGRESS PASSES THE VIOLNCE AGAINST WOMEN ACT.
2007: NANCY POLOSI BECOMES FIRST FEMALE SPEAKER OF HOUSE OF REPRESENTATIVES
2021 KAMALA HARRIS BECOMES FIRST FEMALE VICE PRESIDENT AND THE HIGHEST – RANKING FEMALE, OFFICIAL IN U.S HISTORY.Mary: Flutter Kicks, Freddy Mercurys, Shoulder TapsCOT: Thanks to PAX for participating in this workout dedicated to some of the women who took it upon themselves to shatter the glass ceiling. Very grateful to the most important women in our lives, our Mothers who taught and nourished us, our spouses who love us and keep us on the straight and narrow and those of us who are blessed with daughters who look up to us. On a side note I am just returning from a two week hiatus from F3 to attend Doctors appointments and a Colonoscopy. I encourage each of you to get with your Doctor and get these tests done. There’s no need for us to hit these heavy beatdowns to look good On the outside if we don’t know what’s happening on the inside of our bodies.
Prayer- Grateful for the Strong Women in history that made a difference. Grateful for the strong Women that play an important role in our individual lives. Grateful for one another. Amen
F3 The Capital 