Month: April 2020

Margarette Q:

PAX: GI Jane

The Thang:
Tabata style workout with 1 minute exercising, 10 sec rest

5 minute cardio/warm up block:
* Potato diggers
* Mountain climbers
* butt kickers
* high knees
* jumping jacks

4 minute leg block:
* alternating step back lunges
* Squats
* Calf raises
* Glute bridges

3 minute upper block:
* push ups
* tricep dips
* Shoulder press

2 minute abs:
* Crunches
* Russian twist

1 minute active recovery: plank

Went back through again for a great full body workout

COT: I’ve been self reflective during this time and realized that I’m super anxious and irritable, which is not usually like me. Because of this, I’ve realized that everyone experiences stress differently. Some may be mean, some may be irritable, some may be quiet, and some may not smile at me (from 6 feet) in the grocery store. These are situations none of us have really experienced. I’ve been reminded several times to offer grace to others as well all try to navigate this new temporary normal.

Summit Q:

PAX: FStop, GI Jane, Msafiri, Margarette, Tonks, & FNGs: Hot Springs & Kimchi

Warmup IC: Jumping jacks, high knees, potato diggers

The Thang:
This wasn’t my smoothest Q, AND I totally can’t count or follow my own instructions, AND my internet went out at the end AND I went over time, BUT I was super happy to be back to Q.

AMRAP workout comprised of three 10 minute sets.  Perform each exercise in the set x10 and repeat until 10 minutes is up. Rest 2 minutes between sets.

Set 1: sumo squat + snow angel; jump squat; skaters; single leg reach; lunge curl press

Set 2: Front + side arm raise combo (on knees); overhead press (on knees); curls (on knees); tricep extensions (on knees); push ups

Set 3: Curtsy to reverse lunge; sumo pivot lunge; butt kicks; inchworms; glute bridgesComplete the workout with a rapid fire booty buster!  Donkey kicks x10 then Firehydrants x10 and repeat x3 on one side, then do the other side; no rests!

Cool down: stretching on mat then stand and stretch arms.

COT: “In the rush to return to normal, use this time to consider which parts of normal are worth rushing back to” Dave Hollis.

This phase of life we are in definitely makes me miss and wish for life as it was before, but also has me counting my blessings.  It has never felt more important to have my health, my income, time spent with family and friends, etc.  While wishing for life to return to “normal” (which we know it will never be again), my eyes are definitely open to what is most important and what to prioritize. 

Msafiri Q:

Q: Msafiri
PAX: Fstop, Summit, G.I. Jane, and Salty

Warmup IC:
Potato diggers, arm circles wide, arm circles small, kick foot to hand out

Tha Thang:
Tabata with core FiA exercises for 25 seconds and 10 rest in between
Crunches
Bycicle crunches
Sit throughs
Spider-Man’s
Ankle bitters
Jumping jacks
BuRpees
Plank jacks
Reverse plank kick
Reverse plank knee to nose
Fire hydrants
Cross crunches
Prayer Squats
Sumo squats
Lunges
Ski moguls
Mtn climbers
Donkey kicks
Boat/canoe
Russian twist
Flutter kicks
Star crunches  

Rinse and Repeat

Cool down:
15 second stretches: each foot standing, both feet, walk out mat on hands

COT: BIRTHING SEASON
May this time of quarantine, slowing down, work being different, everything being different be a time when something is birthed out of you. Maybe it’s a new business idea, a ministry, a new mind set, a new relationship, a new hobby or outlook. May this time of uncertainty be an opportunity for growth. We are in the birthing canal with so much pressure not knowing when this will end. But may something beautiful be birthed out of you because of it. It’s so easy for things to just be a memory or experience. Then we go back to the way things were before COVID-19. My prayer and challenge is that we birth something beautiful as a result of this pandemic and we are different coming out of it then we were going in.