Month: December 2021

Q: Gish

AO: Riveter Station – RRG
12/13/21

PAX: Ricochet, Peppermint Patty, F-Stop, Elsa, Boots, Msafiri

Warmup: in cadence butt kickers, arm circles, potato diggers

The Thang:
Complete each set of 2 exercises eight times with 20 sec work / 10 sec rest.
30 sec rest between each set.

8x(A1 x20 sec, rest 10 sec; A2 x20 sec, rest 10 sec)
Rest 30 sec

8x(B1 x20 sec, rest 20 sec; B2 x20 sec, rest 10 sec)
Rest 30 sec

8x(C1 x20 sec, rest 20 sec; C2 x 20 sec, rest 10 sec)
Rest 30 sec

8x(D1 x20 sec, rest 10 sec; D2 x 20 sec, rest 10 sec)

A) 1: jumping jacks, 2: offset push-ups
B) 1: mountain climbers, 2: squats
C) 1: skater lunges, 2: overhead presses
D) 1: smurf Jacks, 2: deadlifts

COT:
Give it your all, even when you have low expectations of return “profit.” Your generosity, care, light, and love is needed and appreciated by all around you.

Q: Lil’ Hope (VQ) & Co-Q Msafiri

AO: Dolly’s Nook

PAX: Msafiri, Cheetah, Ariel, Bindi

Warm up:
10 arm circles 10 Jacks 15 high knees

The Thang: see photo

Substitute Crunches for bicycle crunches

End with 1 more lap around doing walking lunges on the long edges and running on the short.

COT:“[Humanity] has unquestionably one really effective weapon—laughter. Power, money, persuasion, supplication, persecution—these can lift at a colossal humbug—push it a little—weaken it a little, century by century, but only laughter can blow it to rags and atoms at a blast. Against the assault of laughter nothing can stand”. — Mark Twain

Q: Peaches

12/11/21
AO: Riveter Station – WAR

PAX: Peppermint Patty, CallaLilly, Silks (2.0), Acadia

WarmUp:
Cardio “step” routine to Carrie Underwood’s “Stretchy Pants” song

The THANG:
It’s a HOLIDAY MEAL! I hid 6 food items throughout Founders Park.
Each dish had 3 exercises associated with it (more difficult exercises were assigned to sugary items).

PAX divided into pairs & were given an envelope of FiA “funny money” with increments of $5, $10, $20, $50, & $100.

PAX pairs drew a food item they had to find first.

Once they found the food item, they had to decide how much to “spend” on each exercise. Each $1 = 1 rep (Right-leg-count for some exercises).

PAX pairs left the amount they spent at each item, & drew which item they had to go find next.

The goal was to make it to all 6 food items & spend all your money – & hopefully get a good workout too.

COT: “Fear comes free; Hope takes work.”You don’t have to say to yourself, “today, I’m going to deliberately think these negative things.”You didn’t have to tell yourself, “Today when I’m at the grocery store I want to focus on that stupid thing I said or did 3 years ago.”You don’t have to go looking for fear – it will find you automatically – without any effort.The positive side of things is where it takes work; it takes being deliberate, it takes being repetitive. And that’s the challenge.