G.I. Jane Q:
PAX: Passport, Jewels, Peaches, Bindi, Freestyle, Crush, Margarette
Q: GI Jane
Disclaimer
Warmup: Arm holds, potato diggers, leg stretches
The Thang: FOUR WORKOUTS FOR OUR 4TH YEAR! Total body workout.
Workout 1: ARMageddon
25 arm circles forward
25 arm circles backward
25 touchdowns (overhead arm claps)
25 press togethers
25 overhead press
Do this for about 3 minutes or to the song Armageddon! Keep going and try not to drop your arms!
Workout #2: Around the World. Do this weighted (except the jump squats). You can do it for multiple rounds, to a song or two. We just did one trip around the world. FOCUS ON GOOD FORM AND IT WILL WORK YOUR LEGS HARD!
10 right forward lunges
10 right side lunges
10 reverse right lunges
10 squats
10 jump squats
10 left reverse lunges
10 left side lunges
10 left front lunges
Workout #3: Captain Thor – This is an ab workout. Do this weighted.
1 sit up, 4 russian twists
2 sit ups, 8 russian twists
….until you get to 10 sit ups and 40 russian twists
Workout #4- TOP GUN! As we head into our 4th year we are going into the DANGER ZONE!
This is an AMRAP. Do 5 exercises, 10 reps of each, for 10 minutes. At the top of EVERY minute ( the DANGER ZONE) do 3 burpees. It helps to play the Top Gun theme song. Do Squats, flutterkicks, and crunches weighted.
Squats
Flutterkicks
Crunches
Pushups
Shoulder taps
COT: This is it! My swan song. The last solo Q for me as Regional Q. I have had the absolute honor to lead this organization through almost 700 workouts over 3 years. There are many, many, many things I love about FiA. The thing I love most, and we talk about it so often, is that we have a place for everyone. Today I talked about the quote that I think sums us up better than just about anything “When you have more than you need, you build a bigger table – not a higher fence.” We have spent many years offering women of all sizes, shapes, political and religious affiliations, a seat at our table. I am a better woman for FiA. I am a better person for all of you and for having to learn to temper my responses to things, for having to learn to work together with other women. I am grateful for all of you, the FiAs past and present, who have walked this journey with me and who have helped shape me and this amazing organization. I am excited for what is to come.
