PAX: Dr Buff, Gypsy, JourneyWelcome /disclaimer
Warmup – jumping jacks, stretching
The Thang:
Ladder workout. 45 seconds for exercise, 15 second break, 1 minute break at the end of each round.
Turkish getup
Jacks
Suitcase swing
Mountain climbers
Clean and press
Skaters
Rows
Calf raises
Burpees
COT: It’s important to take some time to relax when you’re having a crazy week, have a cup of tea and read a book, go to a FiA workout!
PAX: Willow, Gaines, Friend
Stretch, warm up
Disclaimer
The thang:
COT: Kindness matters. Smile at people. The little things are big things to sone especially right now. Be kind to yourself also and people that hurt you or that you do not agree with.
Saturday November 7, 2020
@Founder’s River Station
Pax: MSafiri, Calamity Jean, Mango, Atlas, BookIt
Disclaimer
WarmUp: stretch
The Thang: DORA
400 Squats
300 LBCs
200 Curls
100 Flutter Kicks
100 PushUps
SALLY Squat song
COT: 3 on 3 feeling the yuck? Getting in a rut? Are you in a valley?
I have had a hard couple of weeks and the flood gates if emotions opened on Weds. I cried, prayed.
This is what came to mind and I challenge you to join me in this….
3 on 3 for 3 before I leave my bed 3 things that I am thankful for, 3 positive thoughts or affirmations about myself or someone that has frustrated me and 3 minutes of prayer over your day or meditation.
November 6, 2020
Etta’s Nest
Pax: Jewels, Numbers, Splits, Gish, Salty, Lucy, Doublemint
Disclaimer
Warmup: arm circles IC, IC jumping jacks, IC potato diggers
Welcome to the 60’s theme. Everything in 60 second increments until time is up.
Pax: Callalily, Derby, Gish
Disclaimer
Warmups- windmills, high knees, potato diggers IC
The thang: Black Jack in the amphitheater. Tricep dips at the stairs, ankle biters in the circle.
COT: Remember to take time to appreciate the beauty and goodness around you despite the pandemic and election season.
AO Kingsport
Pax: Gish, Ariel, Bindi
Disclaimer
Warm up: IC windmills, jumping jacks, high knees
The thang: Thunder and Lightening with an Election Day theme! OYO pax complete the listed exercises starting with 100 down to 10 and perform burpees in between exercises until the list is complete or time is up.
To allow for time for demonstrations and modifications, I reduced the number of burpees between exercises from the traditional 10 to 5.
100 ‘supreme court’ SQUATS
90 ‘senate’ SPEED SKATERS
80 ‘re-elect’ ROSALITAS
70 ‘majority’ MOUNTAIN CLIMBERS
60 ‘bipartisan’ BICEP CURLS
50 ‘incumbent’ IMPERIAL WALKERS
40 ‘democracy’ DONKEY KICKS
30 ‘ballot’ BROOKE BURKES
20 ‘America’ ALTERNATING SHOULDER TAPS
10 ‘budget’ BICYCLES
COT
Date: Monday, November 2, 2020 5:30am
AO: Riveter Station
PAX: Margarette, Freestyle, Msafiri, F-Stop, Gish, Peaches, Salty, Atlas
Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary. Johnson City and FiA are not liable if you get injured. Please stay 6 feet apart and don’t share equipment.
Warm-up: High knees and jumping jacks in cadence
The Thang: There were piles of fun-sized candy bars and a list of the number of calories in each type of candy. Different exercises were taped to each piece of candy. This was a partner workout. One partner would pick a piece of candy and read the exercise. Then they would look at the calorie chart and that would be the number of reps the pair had to do. While one partner started on the exercise the other would run a lap to the farmer’s market and back. They took turns until the reps were finished then picked another piece of candy with another exercise. PAX continued until time was up.
The Skinny: “Say it with me: things grow here. This year is not a waste or a wash. You still get the opportunity to respond, to react, to cultivate what you’ve been given. It is happening – you ARE changing the world, with your words and actions and love and relationships. You get to decide how you’re changing it.
Some quick questions to help you cultivate this season TODAY: What are you grateful for: are you able to express it? How are you using your words: to speak life or death? What does it look like to love and serve today: what small or big things can you do to bless those around you?
Things grow here. If you’re still standing (or sitting cause this year has been a lot), go ahead and get our hands dirty in the soil and see what fruit might be headed your way. God is mighty in you. Keep going ” Jessa Connolly
Q: Salty
Pax: Buttercup, Cleats, Jewels, firecracker, Zinny, Splits, Lucy, DoubleMint
Disclaimer – social distance
Warmups- high knees, arm circles, jump jacks, stretches
The thang: There’s a pumpkin filled with candy. On each piece there’s an exercise and number of reps. (Rep #s coordinate with the amount of calories in each piece of candy so they were higher than normal). Everyone picks 4 pieces and do them as individuals. Then we will do a short Dora with other pieces. And a “lady bug” if we have time.
COT: Psalm 23:1 the Lord is my Shepherd I shall not want. We all have EVERYTHING we need!! (Maybe not all we want! But that’s ok! It’s character building and we can learn to be content). Life is crazy right now but we all need the reminder that we all NEED NOTHING!! Finances may be tough, COVID may have been a huge distraction, life may be topsy turvey but you have no NEED unmet! That’s awesome and worth celebrating. PRAY
Q. Troy
Pax. Beep beep, glitter Bob, Acadia, dr. Buff
Disclaimer
Warmup: thriller leg banded workout https://youtu.be/RAcU2pq6Vfg
The Thang. 31 reps of mummy jacks, Frankensteins, and dead bugs with a zombie run between each. Then charades of Halloween characters while those who are guessing do stationary exercises (calf raises, squats, curls, etc.) burpee train, stretching for cool down
Cot. Please sign up for night workouts, I’m leaving tomorrow for a month so it’s all on beep beep. With the semester winding down for finals she’ll be slammed. We want Rad to continue and not die out. We’re a smaller group so we gotta share the load!
Q: Remi
Pax: Margarette, CallaLilly, Derby, Peaches
Disclaimer
Warm Up: Arm Circles in cadence, Potato Diggers in cadence
Workout: Food & Wine Festival 50/50
50 high knees RLC
20 squats
20 fire hydrants RLC
10 one leg calf raises (each side)
Run half the farmers market
50 toe taps (switch halfway)
20 plank jacks
20 bicep curls
10 shoulder presses
Run half the farmers market
50 jumping jacks
20 crunches
20 flutter kicks RLC
10 rosalitas
Run half the farmers market
Repeat
CoT: “Your mind is a garden, your thoughts are the seeds. You can grow flowers, or you can grow weeds.” It’s been a really difficult time lately and tense/stressful situations have only gotten worse. Even in what seems like the worst moment or worst interaction, I want to make sure that I am choosing a positive attitude and radiating that to others.
