Recent Workouts

Turkey Trot: This or That? (JC)

Q: Summit

November 26, 2020 Thanksgiving Day
AO Riveter Station

PAX: Peaches, Bindi, F Stop, Goldie, Calamity Jean, Mango, Gish, Elsa, FNG Zen


Warm up: 30 secs of gentle movements: heel taps, torso twists, walking high knees, hip circles

The thang:
Turkey Trot This or That

Q reads off the following selections and pax make their choice and complete 20 of the exercise (right side counts). Pax hold a squat until all are finished before moving onto the next choice. Halfway through and at the end of 2nd set pax run or walk 2 laps.

Wake up early vs. sleep in
High knees- dying cockroach

Travel vs stay home
Shuffle tap- windmills

Macy’s vs Disney parade
Donkey kicks- fire hydrant

Tea vs wine
Carolina dry dock- Zebra

Light meat vs dark meat
Lunges- squats2 laps

Mashed vs sweet potatoes
Windshield wiper- rosalita

Green beans vs peas
Ankle biters- bicycles

Stuffing vs dressing
Hillbillies- imperial walkers

Apple vs pumpkin pie
Superwoman- boat canoe

Football vs nap

2 laps
Cool down OYO

COT: Dinner table thanksgiving- Pax go around in the circle and name one thing you are thankful for, but you can’t repeat something that’s already been said.

Recent Workouts

Burn before the Bird (JC)

Q: Remi

AO Riveter Station -RRG

PAX: Peaches, F-Stop, CallaLilly


Warm Up: stretching on your own with a reminder to be safe during winter workouts

The Thang: Burn Before the Bird!

Set One:
50 ankle biters RLC
40 bicep curls
30 jumping jacks
20 squats
10 push-ups

Set Two:
50 arm circles (25 front, 25 back)
40 toe taps RLC
30 mountain climbers RLC
20 leg lifts
10 shoulder presses

Set Three:
50 high knees RLC
40 shoulder taps (20 each side)
30 bicycle crunches RLC
20 lunges
10 hydraulics (up counts)

Run a half lap and repeat as time allows!

COT: “Better than normal” excerpt from devotional

Recent Workouts

Thanksgiving Dinner Calorie Burn (JBO)

Q: Doublemint 11/25/20 (JBO)

Etta’s Nest

Pax: Jewels, Bindi and Zinny

Warm-up: In cadence 10
Potato diggers
High Knees
Wind mills

The Thing: See picture below
There was only four of us so we did a four person Dora style workout with two people doing the exercises and two people running. Rep numbers were split between the four of us.

In this time of Covid and uncertainty, remember to be thankful for the things you have. Family, friends and our health.

Colossians 3:17 says “ And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”

In Psalms 107:1 it says “ Oh give thanks unto the Lord, for He is good, for His steadfast love endures forever,”

Happy Thanksgiving everyone! I pray you all have a blessed thanksgiving.

Recent Workouts

4 Corners (in a circle!) (Kgspt)

Q: Summit

November 24, 2020
AO Kingsport
Pax: Ariel, Wonder Woman, Bindi, Dinozzo, Gaines

Warm up: Power walk 2 circles, jog 2 circles. IC jumping jacks, windmills, high knees

The Thang: A four corners workout, but in the park circle!
As a group we completed the following sets of exercises, followed by a moving exercise to the next “corner”/station. We squatted until all Pax arrived to the next station. We were able to complete both sets fully, then cooled down.

Set 1:
1 min Wall sit
20 step ups
20 dead lifts
20 Shoulder taps
Duck walk
Crab walk

Set 2:
1 min wall sit
20 tricep dips
20 side bends
20 hydraulics
Front lunge
Side lunge

COT: Start a “thread” of all the good things that happened in 2020. I saw this idea posted on social media and I just love the idea that we can create a mental thread of all the good things that have happened this year, among the obvious bad. Just a quick list in your mind of the good- this mental reframing is so helpful going into this Thanksgiving week that we really have a lot to be thankful for.

Recent Workouts

Happy Thanksgiving acronym (JC)

Q: Bindi

PAX: Peaches, Remi, Callalilly, Salty, Atlas, F-Stop

Warm up: in cadence 10
Potato diggers
Arm circles forward
Arm circles backward
Torso Twist (10 right side counts)
Jump n Jacks
Run a lap

Workout: Happy Thanksgiving

26 of everything or 13 each side if specified
Run a lap
Thanksgiving dinner Either Or: 
26 bc Thanksgiving is on 26th

1. Turkey- straight leg kick backs OR Ham-butt kicks
2. Stuffing-weighted straight arm lifts palms facing ground   OR   Dressing- same with palms facing sky
3. Mash Potatoes- Peter Parkers  OR    Sweet Potato Casserole- hold 26 second plank
4. Pumpkin Pie- lunge w/ straight back leg lift   OR    
Pecan Pie- Squats
5. Apple dessert- Genie Crunch   OR    Cranberry Dessert- Flutter Kicks
*going off of memory on these bc I improvised :grimacing:
Run a lap
Cool Down: stretch on own as we COT

COT: We always have something to be thankful for even during the chaos, frustrating, uncertainty! Focus on the positive. Around the circle saying one thing we are thankful for 2 times wanted to do it 3 times but time ran out so think of and say out loud maybe with your family 3 things you are thankful for. Happy Thanksgiving everyone!

Recent Workouts

7 Diamonds (JBO)

Q: Splits

11/20/2020 Ettas Nest

7 of Diamonds Workout

PAX: Firecracker, Jewels, Buttercup, Salty,  Doublemint, Cleats, Bindi, Lucy
Warm up:
Potato diggers
Toe touches
Curb kicks
High knees

Following a baseball diamond shape, doing in & out squats at 1st base, glute bridges at 2nd base, lunge forward kicks at 3rd base, and calf raises at home.
Getting to the bases while doing side shuffles.

Reps for each round goes:
1st round- 7 reps
 2nd round-  14 reps
3rd round- 21 reps
4th round -28 reps
5th round- 21 reps
6th round- 14 reps
7th round- 7 reps

Cool Down:
Static straight leg stretch
Runners lunge
Calf stretch

COT: Sisterhood- I’m thankful for the ladies at Fia whom I can call sisters. It’s rough to come out on a cold morning and workout, but knowing that these ladies will encourage me, miss me, and be there for me makes it much more than just a workout. John 15:12 “My command is this: love each other as I have loved you.” Fia ladies exude love and support, and I’m honored that I get to sweat and fellowship with each of you.

Recent Workouts

Deck of Cards (Kgspt)

Q: Wonder Woman

When: 5:30 AM, 11/19/20
Where: Kingsport Centennial Park
PAX: Shadow (FNG), Bindi, Poet, Gaga, Mudpie
Weather: Clear and coldDisclaimer

Warm Up: Run a lap around parking lot and then lap around park circle

Deck of Cards Workout:
Cardio for first half, Strength for second- try to get through deck (SUCCESS!!)

10 reps for every face card, Ace = 1 minute rest or 1 lap, Joker = Burpees

Hearts: Squats
Diamonds: Mt. Climbers
Spades: Tuck Jumps
Clubs: Jumping Jacks

10 reps for every face card, Ace = 1 minute rest or run a lap, Joker= 1 minute plank
Hearts: Pushups
Diamonds: Jumping Lunges
Spades: Tricep Dips
Clubs: Crunchy Frog

Finish with another lap around parking lot and park circle and 5 burpees (Burpee train).

COT: Out of My Control: share how deck of card workouts are great for introverted Q’s (like self) and how the outcome is out of my control. I struggle with being a control freak so it’s good to remind myself that I need to trust God and not in an outcome. Especially with everything going on in our country but that’s small when I look and see how much little I do actually have control over in my life. Trust and have faith and that it’s ok to be out of control.

Recent Workouts

See you when I see you (Kgspt)

Q: Salty

FIA Q 11/17/20
Kingsport AO
Pax: Bindi, DoubleMint, Poet, Wonder Woman, Freestyle
Disclaimer – social distance
Warmups- high knees, arm circles, jump jacks, stretches

The thang: “See you when I see you” workout.
Partners start at the same spot and run the opposite direction.
When they meet up they do an exercise. Then they continue running in the same direction and meet up in the other side of the circle. They do another exercise. And continue as time allows.

Partners will do 11s with push-ups and squats. If time allows we will do arm bag.
Everyone draws a popsicle stick and there are three arm exercises on each.
We will do reps of 20-15-10.
When we are finished everyone will do a different set of exercises from a different popsicle stick.

COT: seasons – my family moved from Tampa FL 3 years ago in Dec. It’s gone by so fast. Living in that climate made me forget the beauty of all 4 seasons. It was truly a struggle when I moved here. The cold almost gave me a sort of anxiety. But over time I’ve realized that I’ll be fine! The cold won’t hurt me! I have come to truly enjoy each season in its beauty and purpose! In life we need to do the same. Don’t wish this season away! It may be tough and have its challenges but it has its beauty and purpose. Don’t wish for things to be different be present and contend in the season you’re in!

Quote: Nature gives to every time and season unique beauty; from morning to night, as from the cradle to the grave, it’s just a succession of changes so soft and comfortable that we hardly notice the progress. -Charles Dickens

There is a harmony is autumn and I listen in its sky, which through the summer is not heard or seen as if it could not be, as if it had not been!
-Percy Bysshe Shelley

Recent Workouts

OYO Dirty 30s (JC)

Q: Summit

Monday, November 16, 2020
AO Riveter Station
Pax: F-stop, Freestyle, Salty, Margarette, Crush, Callalily, Bindi, Atlas, Gish

Warm up: 30 seconds of heel taps, hip circles, and torso twists.  Gentle jog/walk a lap.  IC: jumping jacks, high knees, windmills (totally forgot these!)

The Thang: OYO Dirty Thirties workout:

Pax complete each exercise followed by a run/walk lap (from amphitheater to big steps by the creek, then up the sidewalk and back down into the amphitheater).
When set 1 is complete, move onto set 2.  Rinse and repeat.

For this workout, we were able to complete both sets once and stopped at 0600.  Then we each completed 33 burpees in honor of my 33rd birthday!

Set 1:
33 high knee press
33 big girl sit ups
33 second reverse plank

Set 2:
33 step ups (right leg counts)
33 tricep dips
33 glute bridges

COT: Leave people better than you found them.
This is something I’ve been working on as I’ve been able to find more balance in my life recently.  It is a gift to give others the gift of presence, so be there for one another and leave that person better than you found them.