Recent Workouts

Backblast 3/16/20

Gish Q:

PAX: Msfiri, Derby, F-Stop, Sandals, Salty, Atlas, Margarette, Gish (plus Leapfrog!)

Equipment: mat, dumbbells

The Thang:

Warmup: in cadence
Jumping Jacks
Quick feet
Windmills
Shuffle Taps
Arm circles
High knees in-and-out

Tabata: (work 30, rest 10)x each exercise, 3xcircuit, rest 30 before next circuit

Upper Body Circuit:
Downdog Push-up
overhead press
chest press
Upright Row
tricep extensions

Lower Body Circuit:
Wide Romanian deadlift
Glute bridges
Sumo squat
High Step ups right
High step ups left

Core circuit:
Raggity Ann
Rowboats
Hip Dips right
Hip dips left
Reverse plank

COT: During this period of a bit more social distance, some people are coping very well while others are really struggling for many different reasons. We are supposed to be staying away from one another as much as possible, but most of us still have to work and/or go to school, and it’s so difficult to cancel fun plans when we aren’t personally facing illness. It’s even more important to support one another, emotionally, during this time because of all the different levels of stress and anxiety we are all facing.

Recent Workouts

Backblast 3/12/20

Doublemint Q:

24th Anniversary Workout

Pax – Salty, Sandals and Boulder

Warm-up in cadence:

5 Motivators
10 Potato Diggers
20 Baby Arm Circles ( forward and backward)

The Thing: 10 stations around the field. 2 rounds with different exercises each round.

Station 1: Round 1: 24 Flutter Kicks (right side counts)
Round 2: 24 Bicycle Crunches (right side counts)

*Bear crawl to station 2

Station 2: Round 1: 24 Block Curls
Round 2: 24 Block Rows

*Lunge Walk to Station 3

Station 3: Round 1: 24 Squats
Round 2: 24 Squat Jumps

*High Knees to station 4

Station 4: Round 1: 24 Push-Ups
Round 2: 24 Hydraulics (alternating start side)

*Imperial Walk to station 5

Station 5: Round 1: 24 Calf Raises
Round 2: 24 Plank Jacks

*Duck Walk to Station 6

Station 6: Round 1: 24 Mountain Climbers (right side counts)
Round 2: 24 Peter Parker’s (right side counts)

*Run Backwards to Station 7

Station 7: Round 1: 24 Donkey Kicks (right side counts)
Round 2: 24 Second High Plank and Low Plank

*Side Shuffle Right to Station 8

Station 8: Round 1: 24 Rosalitas
Round 2: 24 Leg Lifts

*Hillbilly Walk to Station 9

Station 9: Round 1: 24 Speed Skaters (right side counts)
Round 2: 24 Star Jacks

*Side Shuffle Left to Station 10

Station 10: Round 1: 24 Tricep Dips
Round 2: 24 Step Ups ( right side counts)

*Crab Walk Back to Station 1

Rinse and Repeat with round 2

We ran out of time and did not do the 24 Step ups. Instead we did a lap to pick up the signs on the light posts at each station.

COT: I have been Married 24 years on March 8th. 8 years into my marriage divorce papers were filled out. I did not think we would make it, but by the grace of God we stuck it out. Now 24 years in, our marriage is better than ever. So, I want to give you a little advice on relationships. Not just marriage, but any relationship.

“Find joy in everything you choose to do. Every job, relationship, home … It is your responsibility to love it or change it”

“Courage means to keep working at a relationship, to continue seeking solutions to difficult problems, and to stay focused during stressful periods.”

“Remember that no relationship is a total waste of time. You can always learn something about yourself.”

“We can improve our relationships with others by leaps and bounds if we become encouragers instead of critics.”

“Truth is everybody is going to hurt you, you just gotta find the ones worth suffering for.”

And finally truth from the Bible

1Corinthians 13:7 says:

Love bears all things, believes all things, hopes all things, endures all things.

Recent Workouts

Backblast 3/10/20

Vanilla Ice Q:

PAX: Salty, Whoopi, Doublemint, Boulder

Warmup: Burpee Train and jog to pavilion

The Thang: we did a reverse thunder & lightning Q where we started at 10 and worked our way up, with 10 burpees between each exercise. Then we did the bottom exercises, and worked our way back up the T&L for time

The Skinny: wash yo hands!

Recent Workouts

Backblast 3/9/20

Gish Q:

PAX: Margarette, Crush, Salty, Atlas, Sandals, F-Stop, Proton, Gish

Warmup: 30 seconds work, 10 seconds rest
Jumping jacks
Rotating planks
Shuttle taps
Side lunges
Monkey jumpers
Arm circles forward
Arm circles backward

The Thang: perform each exercise with 5 burpees between and hold a plank or squat until everyone is together before moving to next exercise (no woman left behind!) 100 Squats
90 offset kettle bell march (total)
80 Overhead Presses
70 clams (each side)
60 Bridges
50 side plank with leg lift (each side)
40 Flashers
30 Brooke Burkes (each side)
20 boat anti-rotations (each side)
10 Bulgarian spilt squats (each side)

The skinny: Even with the time change, eight of us gathered together on a Monday to better ourselves and one another, this morning, and that is stinking amazing!

Recent Workouts

Backblast 3/7/20

Katahdin Q:

PAX: Gish, Summit, Sandals (FNG), Leap Frog (FNG), Salty, Msafiri

The Thang: Tabata workout, 4 rounds of 9 exercises, 45 seconds on, 15 seconds rest between each exercise, 1 minute rest after each round.


Set 1 – Warm Up
Trunk twists, hip circles, arm circles, chest expansion, hop on one leg, hop on other leg, high knees, butt kicks, toe touches
Burpee train!

Set 2 – Arms
Caterpillars, pretzel arms, dry dock pushups, prayer pulses, tricep dips, back behinds, push outs, golf balls/soccer balls, hydraulics

Set 3 – Legs, Squats, sumo squats, calf raises, fire hydrants, fire hydrants other side, grasshoppers, rainbow butts, rainbow butts other side, plank with leg lifts

Set 4 – Cool Down
Low lunge to half split, other side, arm stretches, groin stretches, quad stretches, tricep stretches, cat-cow, forward fold, child’s

The Skinny: there are many theories in marketing that suggest someone needs to be exposed to something at least 7 times to notice it, and at least 20 times to buy it. With all the positive speech around these days online, we get exposed to wonderful positive messages all the time! It can sound really fake if you approach it with a negative attitude, but if you allow yourself to be open to the ideas, you can benefit from being bombarded with them. After 7 exposures, you can notice the message, after 10 you can hear the message, after 15 you can think about the message, and after 20 you can “buy” the message. The one that has been resonating with me lately is “progress, not perfection.” Every day is an opportunity to strive for progress. Even if you don’t do as well as you’d like, you’re still making progress. Failure isn’t something to be ashamed of, it’s another learning experience under your belt.

Recent Workouts

Backblast 3/3/20

Vanilla Ice Q:

PAX: Salty, Boulder, Derby, Vanilla Ice
Warmup: jumping jacks and potato diggers in cadence

The Thang:
We started with our fitness test which is a 1 mile run and AMRAP in 1 min of: sit-ups, pushups, and tricep dips.
Then we did a Hungry Hungry Hippo Q where each tennis ball has an exercise. Run to the bucket, grab a ball, run back and do 10 reps of the exercise. Repeat til at the balls are gone. Rinse and repeat, increasing rep count by 10 each round.

The Skinny:
This has been a very hectic few weeks for myself and my family. Every morning I’d wake up and think: what else is gonna go wrong today. Lately I’ve been trying to be more positive and change my mindset and that starts first thing in the morning. I try and thing “what good is gonna come from today” and always look for the positives even in the things that seem mundane or trying.

Recent Workouts

Backblast 3/2/20

Margarette Q:

PAX: Burpee, Salty, Atlas, Goldie (FNG), F Stop, Gish, Crush, GI Jane

Warmup: arm circles and potato diggers in cadence

The Thang:
We ran and planked together, rinse and repeat for 4 times total

The Skinny:
As someone who likes to do ALL THE THINGS as it gets warmer and almost feels guilty when I don’t take advantage of nice days, I often need a reminder to rest. I’m decent at the self care part of doing things that fill me up but not so good at the resting part of self care. I needed this reminder from Morgan Harper Nichols- “you are worth the quiet moment, you are worth the deeper breath, you are worth the time it takes to slow down, be still and rest”