Recent Workouts

Backblast 7/25/20

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.

Recent Workouts

Backblast 7/21/20

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.

:grin:
Recent Workouts

Backblast 7/20/20

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.

Recent Workouts

Backblast 7/18/20

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  

:tada:

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.

Recent Workouts

Backblast 7/15/20

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”.

Recent Workouts

Backblast 7/14/20

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.

:grin:
Recent Workouts

Backblast 7/13/20

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 

:wink:

 this is closer to 1 hour. 

:grimacing:

C.O.T.

Recent Workouts

Backblast 7/10/20

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”

Recent Workouts

Backblast 7/3/20

Vanilla Ice Q:

PAX: Salty, Jewels, Msafiri, Cleats, Buttercup, and FNG BobWarmup: High knees and Arm circles in cadence. Jumping Jacks avalanche

The Thang: Each person started at 1 of the 7 stations, completed 21 reps of each exercise (3 per station) then moved on to the next for time.

The Skinny: “The weight of waiting”: In our busy, chaotic, hectic, instant gratification world, one of the hardest things we can do is wait. It often feels like the heaviest of burdens to relinquish control and wait on someone or something else. whether it be a test result, a red light, or your breakfast at McDonald’s, when we are forced to wait, we are mercilessly at the whim of some other power. And that at our core as human beings, is terrifying. We are evolutionarily conditioned to be in control of our own destiny – to control what we eat, when we eat, who we surround ourselves with, and what risks we choose to take or avoid – that is how any species survives. But our unique current world situation shows us how little control we actually have. And when we are told that the best thing to do is to sit and wait, a lot of us get frustrated and impatient. But there’s a reason why God told us just to be still – most people probably think it is because God wants us to rely on him and trust his plan for us. And I guess that is the theological interpretation, but I like to think of God as a little more snarky than that. I like to think that he is telling us to stop getting in our own way, sit down, shut up, and let the professional take care of it. Often we mess up more than we fix when we do not head the easiest of instructions like to just wait already! Although this verse is one of my favorites, it is also the hardest for me personally to apply. I am a control freak I admit it. And God has been breaking that down in me over the last year. First it was waiting for Ben to graduate, then it was waiting for him to pass his LSAT, then it was “hey wait another 6 months for your wedding”. And now it is waiting to have some tests run that could be life changing. But even as scary as that may be, and how heavy it has weighed on me to sit in this situation and wait- I have to remember that I am not the professional here. I obviously do not have all the answers – not even close. And trying to take on the responsibility of forcing things to go my way will make a much bigger mess. So, I am sitting. I am being still. I am enjoying time with my friends and loved ones. I am appreciating life in new ways and I encourage you all to do the same.

Recent Workouts

Backblast 7/1/20

Margarette Birthday Q:

Pax: Salty, G.I. Jane, F-Stop, Freestyle, Peaches, Crush
Warm up: arm circles and potato diggers in cadence

The thang: (29 reps of each exercise)
5- cardio
1 lap
Jumping jacks
Butt kickers
Plank jacks
High knees

4- legs
Overhead squats (weights)
Lunges (weights)
Side leg lifts
Calf raises (weights)

3- back/bi/shoulder
Bicep curls (weights)
Bent over rows (weights)
Shoulder press (weights)

2- chest/Tri
Tricep dips
Chest press (weights)

1- avalanche with plank

Cot: