Month: July 2020

Atlas Q:

Thunder and Lightning Workout

Q: Atlas
Date: Wednesday, July 29th 5:30am
PAX: G.I. Jane, F-Stop, Derby, Peaches, Atlas

Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary. Johnson City and FiA are not liable if you get injured. Please stay 6 feet apart and don’t share equipment.

Warm-up: High knees and potato diggers in cadence

The Thang: Run a Farmer’s Market lap between sets.
100 Jumping Jacks
90  Squats
80 Bicycle Crunches
70 Russian Twists
60 Rosalitas
50 LBCs
40 Mountain Climbers
30 Hallelujahs
20 Step ups
10 Burpees

The Skinny: We often hear motivational speakers say we should be like an oak tree. Oaks are strong and have deep roots. They are rigid and don’t move. But if an oak tree has a crack then a strong wind can make it snap. Instead of a rigid oak tree we should strive to be like a willow. A willow is not rigid. It is flexible and blows with the wind. We often have situations (especially now) that are difficult. Allowing ourselves to be flexible will help us get through.

LOO Q:

Full Body Burn
Q- Loo
Pax- Custard, Mango, Rocket, Doublemint, and SaltyWarm-up: 10 inch worms, 10 jumping jacks in cadence, 10 squat jumpsStarted off with probably a 3 minute burpee train then went into..

Workout 4 rounds:
1 lap run/jog/walk
5 burpees
10 lunges (each leg)
15 squats
10 Russian twists (right side counts)
5 push ups
*plank or squat hold after each round until everyone is finished

Cool down stretch with some yoga and hip stretches

COT – “be thankful for what you are now, and keep fighting for what you want to be tomorrow.”The message tonight was making sure to remember to be thankful for who you are and what you have. We have a tendency as humans to have the mentality of “the grass is always greener” with what we think we want or need. Just continue to work on yourself and fight for what you want to accomplish.

Thanks for working out with me.

Doublemint Q:

Dora Bombs

Pax- Fireworks, Numbers, Msafiri, and Atlas

Warm-up- Potato diggers and baby arm circles in cadence. We then stretched while I explained the workout.

DORA-Mike Tyson’s ( From plank position with feet against curb or wall perform a squat and then a push-up)- 100Reverse Crunches- 200

Jumping Jacks- 300

We partnered up and one partner ran while the other performed exercise and then we swapped in Dora style.
B- Burpees- 50

O- Overhead Claps -100

M – Merkins (Push-ups) – 150

B – Big Girl Sit-ups – 200

Squats – Squats – 300

One partner performs exercise and the other partner bear crawls to first light post, side shuffle right to second light post, side shuffle left back to first light post and then crawl bear back to beginning. Then swap with partner.

We only got through our Merkins.

COT – Stick With It
Sometimes we start a workout or something else and we don’t want to stick with it. It is too hard and we quit. I have been doing an elimination diet. Basically I have had to cut almost all of the foods I like out of my diet in order to find out what I am allergic to. It has not been fun and I have wanted to quit more than once. But, I know if I quit I will be right back where I was, getting rashes and having stomach problems. If you want to see results, you have to stick with it. Here are a few quotes I found:

A good plan gets you into the race, but sticking with it propels you into the winners circle.

Just stick with it. What seems so hard now will one day be your warm-up.We can do anything we want to if we stick to it long enough.If you want to change, you’ve got to stick with it.

Whatever you do, don’t quit, because as hard as it is to stick with it, starting over is even harder.

You are a work in progress, stick with it, you are going to love the outcome.

Thanks for working out with me.

Doublemint Q:

Pax: Custard, Loo, Rocket, Calamity Jean and Mango(FNG)Warm-up:
Jumping Jacks, Windmills, and Potato Diggers in cadence.

The Thang:
R:  Reverse Crunches
I:   Imperial Walkers (RSC)
V:  V-ups
E:  Elf on the Shelf (RSC)-  In standing position, pick up weights off ground on left and transfer to right then transfer back to left. That is 1.
T:  Tricep Dips/Extensions
E:  Escalator (Jumping Jacks-10, Push-ups-20, Lunges-30 RSC)
R:  Rosalitas

Run a Lap

S:  Squats
T:  Toe Touches
A:  Ab Kickers (RSC)- In Crab position alternate kicking legs out.
T:  T-Lift-Superman with arms out to side in T shape
I:  Incline Push-ups
O: Overhead Shoulder Circles- baby arm circles with arms extended over head.
N:  No Surrender (ELC)-From standing position drop to one knee then both knees. Stand back up one leg at a time. Alternate starting leg. We did 30 reps of each exercise with a squat or plank between until everyone was done.

Cot:  ATTITUDEMy daughter has been struggling with her attitude. She tends to wear her emotions on her sleeve just like her momma. I have told her many times that our attitudes effect others for good or bad.We are dealing with a lot in our country right now. We can have a good attitude or a bad attitude regarding what is going on.I found a few quotes on attitude that I would like to share:“People may hear your words, but they feel your attitude.”“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change, rather than allowing it to master you.”“Everything happens for a reason, live it, love it, learn from it. Make your smile change the world, but don’t let the world change your smile.”“Attitudes are contagious, make yours worth catching.”Thanks for working out with me ladies.

Margarette Q:

Pax: Crush, Tinker
Disclaimer: I am not a professional, workout at your own risk and modify as necessary
Warm up: stretch, potato diggers in cadence and a lap around farmers market
5-10-15-10-5
(Do 5 reps of each exercise, run a lap, do 10 reps of each exercise, run a lap…)

Push ups
Lt Dans
Crunches

Run a lap after each round

Finish with abs, 10 reps of each: reverse crunches, leg lifts, Russian twists, sit-ups, side leg lifts

CoT- I wanted to share a bit of our sermon from yesterday. We are in a “Summer at the movies” and our movie topic yesterday was Frozen 2. We used this movie to discuss Jonah. Just like Jonah (and Elsa), we can sometimes ignore our calling whether that be to talk to a stranger, take a new job or move across the country. Each of us has these “Ninevah Calls” like Jonah did and are encouraged to follow God into the unknown.

Bindi Q:

PAX: @Summit@Doublemint@crush@Margarette@Atlas@Tinker
Disclaimer: I am not a professional and FIA is not liable for any injuries we workout & have fun at our own risk.Warm up: Jog field lap/ 1 min stretch

Workout: Tabata style 45 seconds each/15 break after each set 1 minute break

Tabata/ HIIT.    45/15 seconds,
1 minute break between 5 exercise set
Walk Out w/Push up
Jump n Jacks
Skaters
Burpees
Heisman (shuffle to the side 1-2-3 then a Heisman pose/twist inside leg to outside elbow)
——–1 min break——-
Squats w/ alt Leg Raise
Jump Lunge or lunge back with rear straight leg raise
Chair Squats w/weight straight arm lift on squat
Fire Hydrant Donkey Kicks Right
Fire Hydrant Donkey Kicks Left
——————–
Pretzel Arms
Curls
Tricep Extensions
Skull Crushers
Shoulder or Chest Flys
——————–
Deadlifts
Plank w/ Alt Leg Lift
Flutter Kicks
Cheerleader Sit Ups
Superman Plank (knee bent hip flex to same side elbow or PeterParkers
Back to top Repeat  

C.O.T: Don’t give up on yourself! You are your own BEST competition, Work for your goals and believe that you can achieve them. This world is crazy right now but you are stronger than you know.

Atlas Q:

PAX: Proton, F-Stop. Bindi, Crush, Margarette, Atlas
Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary.
Warm-up: 5 Burpees and Potato Diggers
The Thang: We did a Dora partner workout. One partner ran a stair lap while the other partner did the exercises and they switched off until finished. 

• 400 LBCs
• 300 Squats
• 200 Flutter Kicks
• 100 Push ups

As we finished the PAX held a squat or plank until everyone was finished. We ended the workout with a round of Sally. 

The Skinny: Esther 4:14b “…. And who knows but that you have come to your royal position for such a time as this?” No matter what life may look like at this time, I believe that we are here at this time and place for a reason. As a teacher I look forward to meeting my new students each year and know that I am their teacher for a reason. This year that is going to look very different, but we are in this together,”for such a time as this”.

Doublemint Q:

Pax: Salty and Curry (FNG)

Warm-up:
Jumping Jacks, Baby Arm Circles, and Potato Diggers in cadence.

The Thang:
R:  Reverse Crunches
I:   Imperial Walkers (RSC)
V:  V-ups
E:  Elf on the Shelf (RSC)-  In standing position, pick up weights off ground on left and transfer to right then transfer back to left. That is 1.
T:  Tricep Dips/Extensions
E:  Escalator (Jumping Jacks-10, Push-ups-20, Lunges-30 RSC)
R:  Rosalitas

Run a Lap

S:  Squats
T:  Toe Touches
A:  Ab Kickers (RSC)- In Crab position alternate kicking legs out.
T:  T-Lift-Superman with arms out to side in T shape
I:  Incline Push-ups
O: Overhead Shoulder Circles- baby arm circles with arms extended over head.
N:  No Surrender (ELC)-From standing position drop to one knee then both knees. Stand back up one leg at a time. Alternate starting leg.

We did 30 reps of each exercise with a squat or plank between until everyone was done. We ended by running one more lap and doing a round of Sally.

Cot:  ATTITUDE

My daughter has been struggling with her attitude. She tends to wear her emotions on her sleeve just like her momma. I have told her many times that our attitudes effect others for good or bad. We are dealing with a lot in our country right now. We can have a good attitude or a bad attitude regarding what is going on. I found a few quotes on attitude that I would like to share:“People may hear your words, but they feel your attitude.”“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change, rather than allowing it to master you.”“Everything happens for a reason, live it, love it, learn from it. Make your smile change the world, but don’t let the world change your smile.”“Attitudes are contagious, make yours worth catching.”Thanks for working out with me ladies.

Bindi Q:

Tabata/ HIIT.    45/15 seconds,
1 minute break between 5 exercise set
Walk Out w/Push up
Jump n Jacks
Fast Feet
Burpees
Skater Jumps
Squats w/ alt Leg Raise
Jump Lunge
Chair Squats
Fire Hydrant Right
Fire Hydrant Left
Skull Crushers
Pretzel Arms
Curls
Tricep Extensions
Shoulder Flys
Deadlifts
Plank w/ Alt Leg Lift
Flutter Kicks
Cheerleader Sit Ups
Superman Snow Angels
Back to top Repeat 

 this is closer to 1 hour. 

C.O.T.

Margarette Q:

First Q in Jonesborough!!

Pax: Splits, Sgt Socks, Salty, Freestyle, Jewels, Bob, Doublemint, Buttercup
Warm up: jumping Jacks, high knees, mountain climbers all in cadence

The thang: 5 minute AMRAP sets (As Many Reps as possible)

Set 1
20 Sump squats
15 fire hydrants
10 curtsy lunges
5 flute bridges

Set 2
20 pushups
15 bent over rows
10 bicep curls
5 inchworms

Set 3
20 bicycles
15 plank jacks
10 Russian twists
5 flutter kicks

Set 4
20 jumping jacks
15 high knees
10 mountain climbers
5 burpees
1 lap around parking lot

We finished and were able to do set 1 and 2 again, finished with Sally.

Cot: “May you always be the one who notices the little ways light pours through. Reminding you within the chaos there’s more to life and more to you”