Recent Workouts

Backblast 4/15/20

Margarette Q:

PAX: GI Jane

The Thang:
Tabata style workout with 1 minute exercising, 10 sec rest

5 minute cardio/warm up block:
* Potato diggers
* Mountain climbers
* butt kickers
* high knees
* jumping jacks

4 minute leg block:
* alternating step back lunges
* Squats
* Calf raises
* Glute bridges

3 minute upper block:
* push ups
* tricep dips
* Shoulder press

2 minute abs:
* Crunches
* Russian twist

1 minute active recovery: plank

Went back through again for a great full body workout

COT: I’ve been self reflective during this time and realized that I’m super anxious and irritable, which is not usually like me. Because of this, I’ve realized that everyone experiences stress differently. Some may be mean, some may be irritable, some may be quiet, and some may not smile at me (from 6 feet) in the grocery store. These are situations none of us have really experienced. I’ve been reminded several times to offer grace to others as well all try to navigate this new temporary normal.

Recent Workouts

Backblast 4/11/30

Summit Q:

PAX: FStop, GI Jane, Msafiri, Margarette, Tonks, & FNGs: Hot Springs & Kimchi

Warmup IC: Jumping jacks, high knees, potato diggers

The Thang:
This wasn’t my smoothest Q, AND I totally can’t count or follow my own instructions, AND my internet went out at the end AND I went over time, BUT I was super happy to be back to Q.

AMRAP workout comprised of three 10 minute sets.  Perform each exercise in the set x10 and repeat until 10 minutes is up. Rest 2 minutes between sets.


Set 1: sumo squat + snow angel; jump squat; skaters; single leg reach; lunge curl press

Set 2: Front + side arm raise combo (on knees); overhead press (on knees); curls (on knees); tricep extensions (on knees); push ups

Set 3: Curtsy to reverse lunge; sumo pivot lunge; butt kicks; inchworms; glute bridgesComplete the workout with a rapid fire booty buster!  Donkey kicks x10 then Firehydrants x10 and repeat x3 on one side, then do the other side; no rests!

Cool down: stretching on mat then stand and stretch arms.

COT: “In the rush to return to normal, use this time to consider which parts of normal are worth rushing back to” Dave Hollis.


This phase of life we are in definitely makes me miss and wish for life as it was before, but also has me counting my blessings.  It has never felt more important to have my health, my income, time spent with family and friends, etc.  While wishing for life to return to “normal” (which we know it will never be again), my eyes are definitely open to what is most important and what to prioritize. 

Recent Workouts

Backblast 4/4/20

Msafiri Q:

Q: Msafiri
PAX: Fstop, Summit, G.I. Jane, and Salty

Warmup IC:
Potato diggers, arm circles wide, arm circles small, kick foot to hand out

Tha Thang:
Tabata with core FiA exercises for 25 seconds and 10 rest in between
Crunches
Bycicle crunches
Sit throughs
Spider-Man’s
Ankle bitters
Jumping jacks
BuRpees
Plank jacks
Reverse plank kick
Reverse plank knee to nose
Fire hydrants
Cross crunches
Prayer Squats
Sumo squats
Lunges
Ski moguls
Mtn climbers
Donkey kicks
Boat/canoe
Russian twist
Flutter kicks
Star crunches  

Rinse and Repeat

Cool down:
15 second stretches: each foot standing, both feet, walk out mat on hands

COT: BIRTHING SEASON
May this time of quarantine, slowing down, work being different, everything being different be a time when something is birthed out of you. Maybe it’s a new business idea, a ministry, a new mind set, a new relationship, a new hobby or outlook. May this time of uncertainty be an opportunity for growth. We are in the birthing canal with so much pressure not knowing when this will end. But may something beautiful be birthed out of you because of it. It’s so easy for things to just be a memory or experience. Then we go back to the way things were before COVID-19. My prayer and challenge is that we birth something beautiful as a result of this pandemic and we are different coming out of it then we were going in.

Recent Workouts

Backblast 3/31/20

Salty Q:

PAX: Sgt Socks and Doublemint
Q: Salty

The Thang:
4×4 workout
AMRAP for 4 minutes
4 pushups
4 sit-ups
4 superwomans
4 Burpees

Recover 1 min

AMRAP for 4 minutes
4 rosalitas
4 Tricep dips
4 lunges
4 burpees

Recover 1 min

AMRAP for 4 minutes
4 leg lifts
4 Fire hydrant left
4 Fire Hydrant right
4 burpees

Recover 1 min

Rinse & Repeat

COT: What uncertain times! My faith is getting me through this and there is a surprising amount of peace in my home. I know every single circumstance in every single home is different. I am extremely thankful for our situation. And my heart goes out to those who are losing jobs and who paycheck is suffering. What stress!! Not being able to control outcomes makes it so tough!!! I want to encourage you to find the good!! Enjoy the moments (despite the stress)! Do something nice for someone. Take a deeeep breath! Take inventory of the things you have and focus on being thankful for those!! Ultimately we are all slowing down! We don’t have a choice! Find the good in it for you!! Go around and share one good thing that has happened for you during this quarantine. I’ll start. For me it has been walking the neighborhood more! Talking to neighbors who are outside more. Taking in the scenic beauty on my street!

Recent Workouts

Backblast 3/16/20

Gish Q:

PAX: Msfiri, Derby, F-Stop, Sandals, Salty, Atlas, Margarette, Gish (plus Leapfrog!)

Equipment: mat, dumbbells

The Thang:

Warmup: in cadence
Jumping Jacks
Quick feet
Windmills
Shuffle Taps
Arm circles
High knees in-and-out

Tabata: (work 30, rest 10)x each exercise, 3xcircuit, rest 30 before next circuit

Upper Body Circuit:
Downdog Push-up
overhead press
chest press
Upright Row
tricep extensions

Lower Body Circuit:
Wide Romanian deadlift
Glute bridges
Sumo squat
High Step ups right
High step ups left

Core circuit:
Raggity Ann
Rowboats
Hip Dips right
Hip dips left
Reverse plank

COT: During this period of a bit more social distance, some people are coping very well while others are really struggling for many different reasons. We are supposed to be staying away from one another as much as possible, but most of us still have to work and/or go to school, and it’s so difficult to cancel fun plans when we aren’t personally facing illness. It’s even more important to support one another, emotionally, during this time because of all the different levels of stress and anxiety we are all facing.

Recent Workouts

Backblast 3/12/20

Doublemint Q:

24th Anniversary Workout

Pax – Salty, Sandals and Boulder

Warm-up in cadence:

5 Motivators
10 Potato Diggers
20 Baby Arm Circles ( forward and backward)

The Thing: 10 stations around the field. 2 rounds with different exercises each round.

Station 1: Round 1: 24 Flutter Kicks (right side counts)
Round 2: 24 Bicycle Crunches (right side counts)

*Bear crawl to station 2

Station 2: Round 1: 24 Block Curls
Round 2: 24 Block Rows

*Lunge Walk to Station 3

Station 3: Round 1: 24 Squats
Round 2: 24 Squat Jumps

*High Knees to station 4

Station 4: Round 1: 24 Push-Ups
Round 2: 24 Hydraulics (alternating start side)

*Imperial Walk to station 5

Station 5: Round 1: 24 Calf Raises
Round 2: 24 Plank Jacks

*Duck Walk to Station 6

Station 6: Round 1: 24 Mountain Climbers (right side counts)
Round 2: 24 Peter Parker’s (right side counts)

*Run Backwards to Station 7

Station 7: Round 1: 24 Donkey Kicks (right side counts)
Round 2: 24 Second High Plank and Low Plank

*Side Shuffle Right to Station 8

Station 8: Round 1: 24 Rosalitas
Round 2: 24 Leg Lifts

*Hillbilly Walk to Station 9

Station 9: Round 1: 24 Speed Skaters (right side counts)
Round 2: 24 Star Jacks

*Side Shuffle Left to Station 10

Station 10: Round 1: 24 Tricep Dips
Round 2: 24 Step Ups ( right side counts)

*Crab Walk Back to Station 1

Rinse and Repeat with round 2

We ran out of time and did not do the 24 Step ups. Instead we did a lap to pick up the signs on the light posts at each station.

COT: I have been Married 24 years on March 8th. 8 years into my marriage divorce papers were filled out. I did not think we would make it, but by the grace of God we stuck it out. Now 24 years in, our marriage is better than ever. So, I want to give you a little advice on relationships. Not just marriage, but any relationship.

“Find joy in everything you choose to do. Every job, relationship, home … It is your responsibility to love it or change it”

“Courage means to keep working at a relationship, to continue seeking solutions to difficult problems, and to stay focused during stressful periods.”

“Remember that no relationship is a total waste of time. You can always learn something about yourself.”

“We can improve our relationships with others by leaps and bounds if we become encouragers instead of critics.”

“Truth is everybody is going to hurt you, you just gotta find the ones worth suffering for.”

And finally truth from the Bible

1Corinthians 13:7 says:

Love bears all things, believes all things, hopes all things, endures all things.

Recent Workouts

Backblast 3/10/20

Vanilla Ice Q:

PAX: Salty, Whoopi, Doublemint, Boulder

Warmup: Burpee Train and jog to pavilion

The Thang: we did a reverse thunder & lightning Q where we started at 10 and worked our way up, with 10 burpees between each exercise. Then we did the bottom exercises, and worked our way back up the T&L for time

The Skinny: wash yo hands!

Recent Workouts

Backblast 3/9/20

Gish Q:

PAX: Margarette, Crush, Salty, Atlas, Sandals, F-Stop, Proton, Gish

Warmup: 30 seconds work, 10 seconds rest
Jumping jacks
Rotating planks
Shuttle taps
Side lunges
Monkey jumpers
Arm circles forward
Arm circles backward

The Thang: perform each exercise with 5 burpees between and hold a plank or squat until everyone is together before moving to next exercise (no woman left behind!) 100 Squats
90 offset kettle bell march (total)
80 Overhead Presses
70 clams (each side)
60 Bridges
50 side plank with leg lift (each side)
40 Flashers
30 Brooke Burkes (each side)
20 boat anti-rotations (each side)
10 Bulgarian spilt squats (each side)

The skinny: Even with the time change, eight of us gathered together on a Monday to better ourselves and one another, this morning, and that is stinking amazing!

Recent Workouts

Backblast 3/7/20

Katahdin Q:

PAX: Gish, Summit, Sandals (FNG), Leap Frog (FNG), Salty, Msafiri

The Thang: Tabata workout, 4 rounds of 9 exercises, 45 seconds on, 15 seconds rest between each exercise, 1 minute rest after each round.


Set 1 – Warm Up
Trunk twists, hip circles, arm circles, chest expansion, hop on one leg, hop on other leg, high knees, butt kicks, toe touches
Burpee train!

Set 2 – Arms
Caterpillars, pretzel arms, dry dock pushups, prayer pulses, tricep dips, back behinds, push outs, golf balls/soccer balls, hydraulics

Set 3 – Legs, Squats, sumo squats, calf raises, fire hydrants, fire hydrants other side, grasshoppers, rainbow butts, rainbow butts other side, plank with leg lifts

Set 4 – Cool Down
Low lunge to half split, other side, arm stretches, groin stretches, quad stretches, tricep stretches, cat-cow, forward fold, child’s

The Skinny: there are many theories in marketing that suggest someone needs to be exposed to something at least 7 times to notice it, and at least 20 times to buy it. With all the positive speech around these days online, we get exposed to wonderful positive messages all the time! It can sound really fake if you approach it with a negative attitude, but if you allow yourself to be open to the ideas, you can benefit from being bombarded with them. After 7 exposures, you can notice the message, after 10 you can hear the message, after 15 you can think about the message, and after 20 you can “buy” the message. The one that has been resonating with me lately is “progress, not perfection.” Every day is an opportunity to strive for progress. Even if you don’t do as well as you’d like, you’re still making progress. Failure isn’t something to be ashamed of, it’s another learning experience under your belt.

Recent Workouts

Backblast 3/4/20

G.I. Jane Q:

The Thang:
Dora Does Tabata: Legs & Abs Style!
FiAs will partner up in groups of 2. One partner will do the exercise (and keep count) for 30 seconds while the other partner rests. At the end of 30 seconds, Partner 1 hands off to Partner 2 who continues with the exercise and count until they finish the established number of reps.
250 Squats
225 LBCs
200 Jumping Jacks
175 Flutter Kicks
150 Step Ups
125 Glute Bridges
100 Lunges (you choose the type)
75 Rosalitas
50 Tuck Jumps
25 Meter Spring (each partner does one sprint)

COT: I have been reading this book, Why We Can’t Sleep. Now, I normally really read trash. Smutty, horrible, trash. It gives my mind a break. But, this book was recommended by @passport and I loved it. It talks about GenX women (thought it is totally applicable to women just outside either end of GenX I think) and our mid-life period (“crisis” some call it). Using thousands of interviews with women and data to support it, the author talks about the unique ways we handle stress, our financial situations, and generally why our mid-life period is so different than other generations. It’s good stuff.

There is one point in the book that talks about menopause. There is a woman who tells a story about how few creatures actually have females that go through this. We are one of them, as are Orcas. Interestingly enough, after female Orcas, after menopause are the ones that lead their pod to find food and are really the ones responsible for guiding and resource allocation for everyone. It’s interesting stuff.

During this story though, the author quotes another author who says “We’ll find it’s not for nothing. For better or worse we are undergoing a transformation.” In giving a younger woman advice, the other author says… “I’m just saying I guess there’s another version after this version to look forward to. Because of wisdom or hormones or just enough years going by if you live long enough you quit chasing the things that hurt you.  You eventually learn to hear the sound of your own voice.”

This spoke to me as a GenX woman who is finding herself in a transition phase in her life. I think that’s what your 40’s is for a lot of us. I think there is power in change and something really important in seeing enough years go by to learn how to really listen to ourselves. I don’t do the ridiculous things I did in my 20’s (I’m discovering new crazy things to do). I’m learning to listen to my body, my heart, and really understand what I need for a good life.