Month: November 2019

Passport Q:

“A change is as good as a rest”

Pax: passport, gish, atlas, salty.
Warmup:
Jumping jacks, potato diggers, lunges, step ups on wall, side steps on wall.
Workout: with weights
 1. Squats x 10
 2. Step ups onto wall x 10
    3.    Rest or sit-ups x2  (Repeat 1,2,3)
    4.    Pistol squat x 10, or sit and stand,each side
    5.    Single leg deadlift, alternate legs x 20
    6.    Rest or 20 V-ups.   (repeat 4,5,6)
    7.    Squat, lunge, squat, alternate x 20
    8.    Side steps onto wall (same as in warmup) x 10 each side.  
    9.    Rest or Russian twists x 20.     (Repeat 7,8,9)
    10.    Stuff legged deadlift x 10
    11.    Clean and press x 10 (repeat 7 & 8).
    12.    Rest or rotate side planks x 20.    (Repeat 10,11,12)

COT: explanation of DOMS (delayed onset muscle soreness), and how body repairs your muscles to be stronger. Muscle soreness is good, it means you are moving forward in your fitness journey!

Salty Q:

Would you rather?
With RAD ladies.

Disclaimer

Warm up with these in cadence
Potato diggers
Arm stretch 2x
Leg stretch 2x
Lap around the field

The Thang: it was an awful rain! We went around the circle and drew a card. Each card had a “would you rather question”. You would read the card pick your answer. Your answer also chose the exercises each time. We continued to do this the entire time.

The Skinny- COT: questions! Ask hard questions! I can’t tell you how many times I have kept quiet for fear of looking stupid – in silly things and even more serious things. Take the time and mental energy it takes to get answers to your questions. Ask them. Be brave and listen.

PAX of 10 included Q Salty, Sgt Socks, ShopVac, Houston, Sobe, Bobby, Heartland, 2.0 Princess Sparkles, Breezy, and Hot Rocks.

Gish Q:

PAX:

Crush, Margarette, Salty, Threat Level, Passport, Peaches, Gish

Gear: light hand weights and mats

Warmup:

In cadence:

Jumping jacks

Potato diggers

High knees

Stretches

Leave hand weights at base

Jog mats to bottom of hill

The Thang:

Complete each set and hold squat or plank until everyone is done. Then move to next set.

Jog or Walk to base

20 jump Squats (if able)

Sprint lot lap

20 Goblet Squats

Hold plank or squat when done

Jog or Walk to bottom of hill

20 Plyometric Push Ups (if able)

Run as fast as you can up and down hill

20 regular Push Ups 

Hold plank or squat when done

Jog or walk to base

20 Jump Lunges

Sprint lot lap

20 regular Lunges

Hold plank or squat when done

Jog or walk to bottom of hill

20 reverse situps

Run as fast as you can up and down hill

20 Superwomen

Hold plank or squat when done

Jog or walk to base

20 tricep Dips 

Sprint lot lap

20Kickbacks

Hold plank or squat when done

Jog or walk to bottom of hill

20 Burpees (We stopped here, due to time, but got those burpees in!)

Run as fast as you can up and down hill

20 shoulder taps

Hold plank or squat when done

Jog or run to base

20 bicep curls

Sprint lot lap

20 overhead presses

Hold plank or squat when done

Cool Down:

Walk back to farmers market base 

More stretching as needed.

The Skinny:

Count-o-Rama

Name-o-Rama

COT: I am not the most self-driven person and have always found it too easy to give up when I don’t see immediate satisfactory results. This is so counterproductive! Plateaus on the way to any goal, be it financial, social, physical, or any other, can be terribly frustrating, but they are not defeat. Keep moving! If you slow down, at least you’re still progressing. These cold months are surely going to be a test for my resolve, and I’m so glad to have FIA to help me, even if it’s just simply moving on those hard days. 

Shopvac Q:

Field day Q – 11/6/19
Disclaimer
Warm-up: 4 corners – each exercise 1 minute (2 full rounds)
 1. Rosalitas
 2. Push-ups
 3. Sit-ups
 4. Squats

THE THING:
This workout was a full cardio workout with TONS of chest! There were 4 different lines and each PAX moved through the lines at their own pace.

Line 1: 5 Cones 20 yds apart. do 10 pushups at first cone, sprint to cone 2. 10 pushups at cone 2, sprint to cone 3. 10 pushups at cone 3, sprint to cone 4. 10 pushups at cone 4, sprint to cone 5. 10 pushups at cone 5, sprint back to beginning. Rinse and repeat 2 more times for a total of 150 pushups

Line 2:  5 Cones 20 yards apart. Run them in suicide form beginning with 3 burpees at cone 1, sprint to cone 2. At cone 2, 25 Shoulder taps. Sprint back to beginning and do 3 burpees. Sprint to cone 3, 50 Hallelujahs, sprint back to beginning and do 3 burpees. Sprint to cone 4, 75 calf raises, sprint back to beginning and do 3 burpees. Sprint to cone 5, 100 Jumping Jacks, sprint back to beginning.

Line 3: 2 cones 20 yards apart. 15 Mountain climbers. Walking Lunge to second cone and do 10 pushups. Sprint back. Rinse and repeat 2 more times for a total of 3 rounds

Line 4: 2 cones 20 yards apart. 20 Romanian Dead Lifts, 10 Jumping Jacks, then high knee to second cone and walk back. Rinse and repeat 2 more times for a total of 3 rounds. Finished up time with Sally
Count o rama – 12 women
Name o rama – Atlas, Bobby, Princess Sparkles, Hartland, Breezy, Hot Rocks, SoBe, Doublemint, Lucy, Rocky, S’mores, Shop-Vac

COT – 12 ladies showed up and worked hard! Being surrounded by strong women is a privilege. We’ve all just won by showing up and not staying on the couch. Sometimes in life, we face tough things, difficulties, obstacles and more. But we are strong. When we are not strong, we’ve surrounded ourselves by others who are. “You may encounter many defeats, by you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” -Maya Angelou