Month: October 2020

Peaches Q:

Q: Peaches
PAX: Mango, Calamity Jean, Remi, Jewels, Msafiri & FNG Smurfette (visiting from Chattanooga)

Welcome & Disclaimer
Warm up:
First workout in the 30s, reminder about stretching appropriately in the cold, as it is easier to get injured with “cold” muscles. Stretching legs & arms for counts of 10. High knees IC. Butt kickers IC.

The thang:
40 + 1 CALAB birthday workout

Set 1: Cardio
40 high knees (R leg count: RLC)
30 jumping jacks
20 Hillbillies RLC
10 Imperial Walkers RLC

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 2: Arms
40 hallelujahs
30 push-ups
20 tricep kickbacks (each side)
10 lawn mower pulls (each side)

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 3: Legs
40 squats
30 lunges RLC
20 squat – kicks RLC
10 dead lifts

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 4: Abs
40 flutter kicks
30 ankle biters / penguins (each side)
20 crunches
10 leg lifts

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)Set 5: Butt
40 glute bridges
30 Brooke Burks (hip dips/ each side)
20 High donkey kicks (each side)
10 fire hydrants (each side)

Walk a lap carrying a coupon.*If extra time left, begin again, but after EACH exercise, walk a lap carrying a coupon

Cot:

“I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.””
‭‭John‬ ‭16:33‬ ‭ESV‬‬What does is mean to “take heart”?
…. to be encouraged
…. to be comforted
….. to expect a good outcome
…. to have more courage or confidence

whenever God said to “TAKE HEART” it was because his children were facing overwhelming circumstances & were afraid.
He directed their attention to Him as the source of help, hope, & peace.
And we can do the same today – we can TAKE HEART & focus on Him.

Troy Q:

Q: Troy
Pax: beep beep, river, glitter Bob, Acadia, dr buff

The Thang: disclaimer, sally, choose your own tabatta, stretching

COT: medical reminders after being 7 on at the ER – addiction is a disease, get a flu shot, wear a mask.

Announcements: please sign up to Q RADs, I’ll be gone next month for rotation

Margarette Q:

Q: Margarette
Pax: Summit, Crush, Atlas, Remi, Callalily, F-stop, Peaches

Warm up:
High knees
Windmills

Workout
Do each set for a whole song. Anytime an ad plays, we will do burpees for the whole ad.

1-
10 squats
10 skater lunges
10 calf raises

2-
10 flutter kicks
10 crunches
10 leg lifts

3-
10 deadlifts
10 bridges
10 lunges

4-
10 bicycle crunches
10 sit ups
10 leg circles

CoT: On Sunday we had a service day at church. The project I was helping with was a food pantry. After we got the pantry set up, the pastor thanked us and said that we can’t see the immediate advantage of a food pantry but hopefully it’ll be a help to the community for years to come. It just reminded me that my actions don’t always have an immediate effect on people. But sometimes things we do can positively effect someone’s life for years to come. Like Maya Angelou says “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel”

Summit Q:

Q: Summit
Pax: F Stop, Acadia, Sneaks, Callalily

Disclaimer

Warm up: IC: 10 windmills, 10 potato diggers, 10 jumping jacks

The Thang: Thunder and Lightening! OYO complete the listed exercises starting with 100; then do 10 burpees.  Then go on to the next exercise followed by 10 burpees.  Continue until finished or time runs out!
100 squats, 90 high knees, 80 side arm raises, 70 step ups, 60 mountain climbers, 50 bicep curls, 40 big girl sit ups, 30 tricep dips, 20 push ups, 10 ankle biters

Cool down: gentle stretching OYO

COT: There is promise, power, and purpose woven into every fiber of your being.  You are divinely equipped with everything you need inside of you. Use it.

Announcements: October 10 is a Fia hike led by Margarette at 10am, this is open to families/kids.  October 23 is a Fia social fire night hosted by me!

F-Stop Q:

Q: F-Stop
Pax: Remi, Margarette, Crush, Callalily, Sneaks, Acadia, Peaches

Warmup: lap around the pavilion

The Thang: Tabata outlined below, completed 2 rounds

Cool down: lap around the pavilion

COT: We judge ourselves on intent while others judge us on impact.

Summit Q:

Q: Summit
Pax: GI Jane, Passport, Jewels, Elsa, Remi, Margarette, Crush

Disclaimer

Warm up: one jogging lap around the field and IC: 10 windmills, 10 potato diggers, 10 jumping jacks

The Thang: Inspired by the Fia lexicon, we did a Dora variation on the field!
This is a partner workout: while one partner does a stationary exercise, the other partner runs a designated area on the field and back.  Together, partners complete a total number of exercises.
This variation included three sets, with each set having a different plyometric exercise and activity down the field.

1. 300 jump squats + run (modification: squat + toe raise or standard squat & walk/jog)
2. 200 wall to wall jumps + bear crawl (modification: rotating side squats/lunges & forward lunges)
3. 100 knee tuck jumps + crab walk (modification: imperial walkers & side/lateral duck walk)

Cool down: walk across field and gentle stretching OYO

COT: Life is like riding a bicycle, to keep your balance you must keep moving.

Announcements: October 10 is a Fia hike led by Margarette at 10am, this is open to families/kids.  October 23 is a Fia social fire night hosted by me!