Category: Recent Workouts

Summit Q:

Q: Summit
Pax: F Stop, Acadia, Sneaks, Callalily

Disclaimer

Warm up: IC: 10 windmills, 10 potato diggers, 10 jumping jacks

The Thang: Thunder and Lightening! OYO complete the listed exercises starting with 100; then do 10 burpees.  Then go on to the next exercise followed by 10 burpees.  Continue until finished or time runs out!
100 squats, 90 high knees, 80 side arm raises, 70 step ups, 60 mountain climbers, 50 bicep curls, 40 big girl sit ups, 30 tricep dips, 20 push ups, 10 ankle biters

Cool down: gentle stretching OYO

COT: There is promise, power, and purpose woven into every fiber of your being.  You are divinely equipped with everything you need inside of you. Use it.

Announcements: October 10 is a Fia hike led by Margarette at 10am, this is open to families/kids.  October 23 is a Fia social fire night hosted by me!

F-Stop Q:

Q: F-Stop
Pax: Remi, Margarette, Crush, Callalily, Sneaks, Acadia, Peaches

Warmup: lap around the pavilion

The Thang: Tabata outlined below, completed 2 rounds

Cool down: lap around the pavilion

COT: We judge ourselves on intent while others judge us on impact.

Summit Q:

Q: Summit
Pax: GI Jane, Passport, Jewels, Elsa, Remi, Margarette, Crush

Disclaimer

Warm up: one jogging lap around the field and IC: 10 windmills, 10 potato diggers, 10 jumping jacks

The Thang: Inspired by the Fia lexicon, we did a Dora variation on the field!
This is a partner workout: while one partner does a stationary exercise, the other partner runs a designated area on the field and back.  Together, partners complete a total number of exercises.
This variation included three sets, with each set having a different plyometric exercise and activity down the field.

1. 300 jump squats + run (modification: squat + toe raise or standard squat & walk/jog)
2. 200 wall to wall jumps + bear crawl (modification: rotating side squats/lunges & forward lunges)
3. 100 knee tuck jumps + crab walk (modification: imperial walkers & side/lateral duck walk)

Cool down: walk across field and gentle stretching OYO

COT: Life is like riding a bicycle, to keep your balance you must keep moving.

Announcements: October 10 is a Fia hike led by Margarette at 10am, this is open to families/kids.  October 23 is a Fia social fire night hosted by me!

Troy Q:

Q: Troy
Pax: river, beep beep, Elsa, glitter Bob, and FNG, Acadia
Disclaimer

Jog to warm up
1m45s on 15s off of exercises drawn out around in a clock. 12-squats, 1-inch worms, 2-crunches, 3-Russian twists, 4-lunges, 5-lat raises, 6-pop ups, 7-side plank, 8-high knees, 9-pretzels, 10-wall sit, and 11-donkey kicks. Did this twice with a break in the middle and a burpee train in the second round.

COT: quotes of Ruth Bader Ginsburg 

Passport Q:

Q: @passport
Pax: @G.I. Jane, @salty, @Crimp, @F-Stop, @Atlas, @Remi, @Margarette, @crush , Sneaks, @callalilly
Disclaimer

Warm up:
10 jumping jacks in cadence
10 high knees in cadence
10 potato diggers

Workout:
Blackjack on the hill, push-ups at the top, sit-ups at the bottom.

COT:
COVID has cancelled all my planned fitness events for 2020, which left me doing no exercise because I am goal oriented! I didn’t realize how much I missed the thrill of reaching for a big goal and achieving it until a few weeks ago when I tried water skiing for the first time in 30 years. I was convinced I was going to fall on my face, but I actually managed to get up on the skis (badly ). So I’ve realized in these times it’s still important to try to find those opportunities to step outside my comfort zone. Also- let your kids see these opportunities and give them a chance to cheer you on, when so many times we as parents are the ones cheering them on. The kids love seeing their parents do all the fun things, just as much as we enjoy watching them! Photo attached of me water skiing because you all know I have no problem posting embarrassing photos 

Loo Q:

Q: Loo
Pax: Troy, Elsa, Glitter-Bob
Disclaimer

Warm up:
– 10 jumping jacks in cadence
– 10 potato diggers in cadence
– 10 inch worms
– Light stretching
Workout: AMRAP 26 reps of each movement for my 26 years alive. Do 5 burpees or run a lap around the pavilion between rounds. We ended up doing 2 full cycles.

Round 1:
– squats
– lunges (total)
– calf raises
– fire hydrants (total)

Round 2:
– bicep curls
– bent over rows
– punches (total)
– tricep extension

Round 3:
– mountain climbers (total)
– sit ups
– Russian twists (total)
– 26 second plank

Round 4
– front raises
– overhead press
-push ups
-side raises

COT: Depression. Is. Real. My best friend and I had lunch this week for the first time since January. One of our friends had committed suicide during that time, and it reminds us every day that people are going through their own personal struggles. I encourage everyone to always be kind and to reach out to your friends and loved ones who struggle with depression. 

Troy Q:

Q: Troy (River had an emergency with her dog and couldn’t come)
Pax: Mango, Elsa, Amiga, Calamity Jean, Beep beep, Glitter Bob, Palm Beach (FNG!)

Disclaimer

Warm up – would you rather? Shuffle, bear crawl, high knees, butt kicks, grape vine L/R depending on what we picked

The Thang: Yoga!!! Sun salutation modified with some warrior + chair poses, then did an Indian train (group of everyone walks and the back person runs the lap until they get back to the group and then take the front spot. The last person of the group now does the lap and so on) BURPEE , then a little more yoga to cool down.

COT: hug your pets, don’t drink and drive (super on the fly )

Atlas Q:

Star Wars Jedi Training

Q: Atlas
PAX: Freestyle, F-Stop, Remi, Crush, Margarette, FNG (Calla Lilly), 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: Kessel Run (around Farmer’s Market)

The Thang: Tabata Style Workout with 20 minutes of exercise and 10 seconds of rest with 30 seconds of recovery between sets.
Set 1: Imperial Walkers, Jedi handstand, Kylo crunches, Jedi Mind Plank, Saber lunge (left), Saber lunge (right), Yoda run, Skywalker Squats 
Set 2: Bantha kicks (left), Bantha kicks (right), Ewok kicks, Light saber extensions, Vader jacks, Starfighter Hydraulics, Death Star burpees, ‘The Force’ wall sit.

We did Set 1 and Set 2 three times and one more round of Set 1 before we cooled down.

The Skinny: I was going to say something about Star Wars, but after the death of Ruth Bader Ginsburg this weekend I changed my mind. FiA is a group created for women. We encourage each other and empower women to become who we were meant to be. This weekend the nation lost a giant champion for women. Supreme Court Justice, Ruth Bader Ginsburg, fought for gender equality her entire adult life. As a lawyer in the 70s she argued 6 cases in front of the Supreme Court for women’s rights including equal pay and equal benefits. As a Supreme Court justice she continued her fight for the underdog. She was also a fitness fanatic and I think she would have loved FiA. I ended with a quote of hers, “Fight for the things that you care about, but do it in a way that will lead others to join you.” – RBG

Bindi Q:

Bindi(Q), Troy, Peaches, MSafari, Margaret, Crush Jewels, Remi, Elsa

Disclaimer

Stretch/ Warm Up

DORA (modified)
400 Curls
250 Russian Twists
150 Flutter Kicks

Roll the Dice
1) Jump Squats
2) Jump n Jacks
3) Crunches
4) Pike Push-ups
5) Superman
6) Calf Raises
7) Deadlifts
8) Burpees
9) Peter Parker
10) Back Crunches
11) Tricep Extensions
12) Russian Twists

Cool down yoga stretches

COT: KINDNESS. I was driving around with my senior adult, he is in a wheelchair leg amputee, Mr. Jim. We went to the farmers market in Kingsport and there was a sweet lady that bought Mr. Jim his 1 tomato. When we got in the car we talked about nice people and how it is important to be positive & kind. Then we went to food city and there was a not so kind man who made faces at Jim as we went by, then he was rude to others, we were waiting in line, it was busy. The not so kind man was not nice again to a nurse telling her she was standing too close and huffing when she said she was a nurse and gets tested every now and then. Well, the other line in-between us opened and the nurses went over, he was not happy. I was like that’s what he gets. Mr Jim had no idea what had happened, I told him.. he said “remember we have to think positive, we don’t know what people are going through that is making them negative”. So after that long story the lesson is….
Be kind bc you don’t know what others are going through.

Splits Q:

Q: Splits
PAX: Jewels, Buttercup, Cleats, Zinny, Firecracker, Numbers, Freestyle, Strings, Salty, Bindi, Doublemint.

Disclaimer

Warm up: big arm circles, stretch arms, potato diggers, Quad stretch, Bridge lap

The Thang: Exercises assigned to a letter of the alphabet, and spelling out answers like, “What’s your FIA name? Cat or dog? Cabin or beach?, etc”

COT: Instead of asking “why is this happening to me?” Try asking “what is this teaching me” James 1:2-3