Month: August 2020

Summit Q:

Q: Summit
Pax: Margarette, Crush, GI Jane, Troy, Kiawah, Flipper, Crossbow, Atlas, Sprinkles (FNG), Trailblazer, Freestyle, Shop Vac, Elsa, F-stop

Warm up: IC- Windmills, heel taps, jumping jacks

The Thang: OYO 5k!

The Skinny: 15 Pax arrived to the ETSU soccer field trail ready to complete a 5K.  Pax chose to run or walk individually or in small groups to complete about 6 laps on the trail.  Shop Vac made a cameo appearance for a few miles, and we had a few doggies join us too!  Everyone seemed to really enjoy the challenge and the change of pace from our usual workouts.

COT: The concept of “summit fever” means that whatever it takes, you get to the top of the mountain because you want to achieve your goal; however, typically it is not a good thing because it gets in the way of rationale judgement and can cause you to ignore red flags that can get you into trouble.  I recently started using this idea as a way to reframe the constant daily change that is occurring in so many of our lives.  Although it can be mentally taxing to constantly feel like we have to change plans, it is not wise to push on ahead regardless of warning signs telling us that our plans need to change; when we continuously test the waters and adjust accordingly, we will be better off in the long run.

Buttercup Q:

Q:  Buttercup
Date: Friday, August 7, 2020
PAX: Salty, Jewels, Doublemint, Splits, Strings, Firecracker, Cleats, Honeybee and Buttercup

Disclaimer:  I am not a professional.  Workout at your own risk and pace, FIA is not responsible for any injuries.  Modify up or down as need be.  Also want to remind us to practice social distancing and stay at least 6 feet apart from one another.  

Warm up:  Plank Jacks, Little Baby Arm Circles, Imperial Walkers in cadence

The Thang:  11’s (10 merkins (push up) run to the end of the parking lot then 1 squat then run back to start.  Continued working down on merkin numbers and up on squats, total number totaling 11….9 merkins/2 squats; 8 merkins/3 squats and so on with running the parking lot between each exercise.  Worked down to 1 merkin/10 squats.Parking Space/Run Partner Exercise:

We paired up with a partner.  One partner would run a quick lap around the library while the other partner did the 4-corner parking space exercises.  
Corner 1: 10 Drydocks then sidestep to 
Corner 2:  10 Lunges then backpedal to
Corner 3:  10 V-ups then run to 
Corner 4:  10 Airpresses

Continue to cycle through running and parking space exercises until 6:05am

COT:  
What do you find yourself putting your hope in?  While this may seem like a very simple “known” answer, I’d like to ask you to ponder it.  Is it your spouse or your children?  What happens when they respond sharply or don’t live up to our expectations?  How do we respond?  Is it a friend?  What happens when they let us down? What about work?  Activities?  Hobbies?  It can be easy to even unknowingly place our hope in others, things or events-but we have all lived long enough to know that each of them will let us down and disappoint. I have really come to recognize, especially over this quarantine, that I have been misplacing my hope in these kinds of things and I have found myself at times frustrated, disappointed and let down.  So how do we maintain our hope or joy?  For the Christian, we focus our hope on the object of our faith.Hebrews 12:1-2 counsels us “Therefore, since we have such a large cloud of witnesses surrounding us, let us lay aside every hindrance and the sin that so easily entangles us.  Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfector of our faith.” I want to encourage all of us-myself included.  Next time we find ourselves disappointed in a person or situation, to stop and ask ourselves “Where is my hope?”

Salty Q:

Q – Salty
PAX – Sgt. Sox, Troy, Mango, DoubleMint, ShopVac

WARM UP: high knees, potato diggers, wind mills, arm stretches, leg stretches

THE THANG:
Roll the Dice – 42 reps of each exercise AMRAP1 Narwhals (Leg extended up and pulse)
2 Boxcutters
3 Curb Kickers
4 Lunge Squat Lunge
5 Rainbow Butt
6 American Pie Sit-ups (Sit up & touch toes)
7 Crockpot Squat – 3 count squat
8 Dead bugs w/weight (on back, elbows to knees)
9 Dolly – (lay back, feet 6in off ground, scissor back & forth)
10 False Start – (Plank, jump in & out, Jack 2x)
11 Monkey Humpers
12 Crisscross Applesauce Crunch

**Run a lap after everyone has gone**

For our last 15 min we will do “Arm bag”. I have a ziplock bag with popsicle sticks and there are three arm exercises on each. We will choose the reps depending on how much time we have left. But they will be something like 30-20-10 reps. Completed on your own and then we will switch. Until time is up. For Covid I will put one on the ground in front of everyone and then we will rotate or I’ll just move them from person to person.

COT – My BIGGEST STRUGGLE these days is being flexible!! I want things MY WAY!! Imagine that!! Im trying so hard to be more flexible. Thats something that has always been hard for me but ESPECIALLY with these days!! So many unknowns! So many changes so quickly. So much stress and chaos! I encourage you to be flexible! Thats something you can only practice in the moment!!

Doublemint Q:

Q- Doublemint

Pax- Mango and Bookit

Warm-up- Potato Diggers and Windmills in cadence and some stretching on your own.

The thing-
Set 1/
4Push-ups
Crunches
Squats
Carolina Dry Docks (V Push-up)
Lunges
Bicycle Crunches

Set2/
5Decline Push-up
Broad Jumps
Shoulder Pretzels (4 count)
Russian Twist (LR=1)
Monkey Humpers
Sit ups
Set3/
6 Mike Tyson’s
Butt Kickers
Incline Push-ups
Tuck Jumps
Dips
Reverse Crunches
LBAC’s ( forward set 3 and Backward set 6) 21 Reps of each for each round. We did all 6 rounds skipping a few when we ran out of time. We also ran a lap between each set.

COT: NEVER AGAIN
Tonight we attempted to do 6 sets of 19 Exercises x 42 Reps to represent the 6,000,000 Jews who were exterminated by the Nazis during World War II with the first train leaving Belgium for Auschwitz on this day in 1942.If you would like to know more about the Holocaust and what the Jewish people went through, watch the movie The Hiding place or the movie The Devil’s Arithmetic. 

Summit Q:

Q: Summit
Pax: Bindi, Tinker, Summit

Warm up: arm circles, high knees, windmills (not in cadence because I can’t count)

The Thang: Blackjack on Tombstone hill, starting with block burpees at the bottom and performing side lunges at the top of the hill (1 side lunge = lunge right and left sides).

The Skinny: We kept things carefree this morning, we went ahead and did some modifications to the planned workout: we skipped the blocks and just did modified burpees with hand weights. Instead of the planned squats at the top of the hill we did the side lunges to give Bindi’s quads a bit of a break.  We stopped for water and stretching throughout.  The sun came out about halfway through our workout and really got us sweating!

COT: I shared the “Well Done Game” today.  The instructions go: “For the next hour, say “well done, [insert your name here]!” after everything that you do.  Example, “Well done for making coffee, Amy!”  Notice how it feels to give yourself praise and positive feedback.

I have been doing this intermittently the last week or two and it really reinforces how important every action you take is.  I feel like more now than every, everyone needs to be giving themselves and those around them grace, as performing even the simplest tasks can be overwhelming and anxiety inducing.  I truly believe that we are all just doing the best we can, and by playing the well done game, you can remind yourself that you are doing your best too.