Category: Recent Workouts

Boston Q:

Boston (Q), Peaches, Beep-Beep, Troy, Glitter-Bob

Warm up: Would you Rather game. We did shuffles, grapevines, and duck walks to the side we chose and then shuffled back to center. Would you rather-
Beach or mountain
wake up early or go to bed late
coffee or tea
own a dog or cat
order an appetizer or dessert
swim in a pool or ocean
be too hot or cold
watch a horror or comedy movie
summer or winter
go camping or stay in a hotel
strength or cardio exercise

The Thang: We did a tabata style workout as follows-
Exercise of FiA’s choice- 30 sec
Mountain climbers/jumping jacks- 30 sec
Rest- 30 sec

After several rounds of tabata, we did a plank challenge to the song Work from Home by Fifth Harmony. We held a plank the whole song, and every time we heard the word “work,” we did shoulder taps.

Cool-down: light stretches led by Boston

COT: Wednesday was the first day of school in FRPS, and my niece’s 1st day of 1st grade! There were tears. A lot of tears. A lot of frustration on both of our parts. At one point that morning she was having difficulty reading a sentence, and said that it was too hard and she wasn’t going to try. I told her that “you can do hard things.” Just because something is difficult, does not mean that you will not be able to do it. So, she went on, and figured out the sentence. Bravo . Moving on, my day continued to get shittier and shittier. I was stressed out to the max. Right before I showed up for FiA South Coast, I was sitting on my couch, staring, completely stressed. I went into my bathroom closet and pulled out my mother’s reeeeally old, almost empty bottle of perfume she used to wear all the time. (For those of you who don’t know, my mother passed away 8 years ago). I pulled the cap off and smelled it. I instantly broke down and cried. However, the first thought that popped into my mind was, “you can do hard things.” I somewhat started to feel better after that thought.SO, my message to you is that when things get tough, know that you too, can do hard things. 

Margarette Q:

Q:Margarette
Pax: Remi, Peaches, Jewels, Freestyle, Katahdin, Atlas, Passport, Crush, Bindi 

Disclaimer

Warmup: high knees, arm circles

The Thang:

Run a lap around half of farmers market
50 jumping jacks
10 lunges
20 squats
20 calf raisesRun a lap around half of farmers market
50 high knees
10 tricep extensions
20 bicep curls
20 shoulder presses
Run a lap around half of farmers market
50 mountain climbers
10 leg lifts
20 sit-ups
20 bicycle crunches
Repeat

CoT: our sermon yesterday was about the importance of community and how we can lean on each other and build each other up. Ecclesiastes 4:9-10 says “Two people are better than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.” This can apply to your church community, your work community, you home life and certainly FiA. As us FiAs say, we are better together. We truly need each other to make it through this crazy world.

Troy Q:

Q:Troy
Pax: bindi, salty, calamity jean, mango, m safari, Elsa, summit

Disclaimer

Thang: burpee chase – circle up, 2 spots start burpees where 1 person does a burpee and then it passes along the circle. The 1 burpee “trains” try to catch one another. Once someone is “caught” they have to do a lap. This didn’t super work out and we did it once lol.

Next was 20Q. Round 1 was yes = swans, no = curls; 2 was y = scarecrows, n = tricep press; 3 was y = jog in place, n = squats.

COT: behavioral activation

Atlas Q:

To the Nines Birthday Q
Q: Atlas

PAX: Margarette, Crush, Atlas
Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary.

Warm-up: 7 burpees and 2 laps around the Farmer’s Market for ‘72 (the year I was born).

The Thang: It’s my birthday (9/9) so we did 9 reps of 9 different exercises (sit-ups, lunges, leg raises, tricep dips, plank jacks, windmills, donkey kicks, step-ups, and little baby crunches). After this set of 9 exercises we did 48 jumping jacks (for my age). Then, we repeated the set of 9 exercises and 48 jumping jacks. We did three rounds.

Cool Down: 7 squats and 2 toe touch stretches

The Skinny: My favorite quote from Winston Churchill says, “We make a living by what we get. We make life by what we give.” What we do for others is so important and infinitely more rewarding than doing for ourselves. Try to do something for someone else today. 

Troy Q:

Q: Troy
PAX: river, beep beep, loo, rocket, amiga, dr. Buff

Disclaimer

The Thang: 45s on, 15s off for every exercise listed! 50min total, then a lil stretching. 

COT: Labor Day morning I woke up early to the sound of a cat being hit and spent the next few hours having it put down. I love animals and this is hands down the worst day of my life. Love your pets, have them neutered, Foster if you’re able, adopt, and drive safe!

Summit Q:

Q: Summit
Pax: Wave, Balance, Salty, Troy, Beep Beep, Shop Vac, Bindi

Disclaimer

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

The Thang: 5-10-15-20 AMRAP.  Two 20 minute AMRAP sets.
Set 1: 5 overhead tricep extensions, 10 weighted squats, 15 boat canoes
Set 2: 5 burpees, 10 plank jacks, 15 mountain climbers

Cool down: gentle stretching OYO

COT: A poem that was hanging in my family home growing up that has always brought be peace in times of struggle is Desiderata by Max Ehrmann:

“GO PLACIDLY amid the noise and the haste, and remember what peace there may be in silence. As far as possible, without surrender, be on good terms with all persons.

Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant; they too have their story.

Avoid loud and aggressive persons; they are vexatious to the spirit. If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs, for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism.


Be yourself. Especially do not feign affection. Neither be cynical about love; for in the face of all aridity and disenchantment, it is as perennial as the grass.
Take kindly the counsel of the years, gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the trees and the stars; you have a right to be here.

And whether or not it is clear to you, no doubt the universe is unfolding as it should. Therefore be at peace with God, whatever you conceive Him to be. And whatever your labors and aspirations, in the noisy confusion of life, keep peace in your soul. With all its sham, drudgery and broken dreams, it is still a beautiful world. Be cheerful. Strive to be happy.”

Doublemint Q:

Q- DoublemintPax- Firecracker, Numbers, Msafiri, Freestyle, Cleats, Buttercup, Jewels, Zinny, Strings, and Splits

Warm-up- Bat wings, high knees and potato diggers in cadence.

The Thang: DORA-

Mike Tyson’s ( From plank position with feet against curb or wall perform a squat and then a push-up)- 50
Reverse Crunches- 10
Jumping Jacks- 150

We partnered up and one partner ran to the island and back while the other performed exercise and then we swapped in Dora style. When finished, Squat until all have finished.

B- Burpees- 25
O- Overhead Claps – 50
M – Merkins (Push-ups) – 100
B – Big Girl Sit-ups – 150
Squats – Squats – 200

One partner performs exercise and the other partner bear crawls to cone, side shuffle right to island, side shuffle left back to cone and then crawl bear back to beginning. Then swap with partner. When finished, Squat until all have finished.We made it through some of the sit-ups.

COT:

I have been struggling with worry about my family and their safety. If you do not know, I am not from this area. I was born and raised in Eugene, Oregon. Portland, Oregon, where some bad rioting and violence is taking place is just 2 hours north of where my parents live. I also have family just outside of Seattle. When I see the news and all the violence going on it scares me. I want my family to be safe. I cannot protect them from here, but I know someone who can, God. I need to put my family in His hands. Philippians 4:6 says: do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. I need to go to Him and ask Him to take care of my family and then trust that He can and will.

Margarette Q:

Q: Margarette
PAX: Crush, FStop, Peaches, Elsa, Bindi, Ridge, Sherlock, Passport

Disclaimer

The Thang:
7 of diamonds (cones/stations set up in a diamond like a baseball field)

Start at a station, bear crawl to the next station, go around the diamond doing 7 reps, then 14, etc
7-14-21-14-7 reps
Station 1: pretzel arms
Station 2: bicep curls
Station 3: pushups
Station 4: tricep dips

After we finished all the station, we did an ab routine together:
7 crunches
14 bicycle crunches
21 leg lifts
14 Peter Parker’s
7 cheerleader sit-ups

Cot: I recently put on the “run wild” channel that starting September 1, I was going to do a run streak. Run a mile each day. Well, yesterday was September 1 and I did not run a mile. I was thinking about it last night, semi beating myself up over it and kind of had to take a step back. While it’s super important to have goals, I also have to give myself grace and try again today. Just like running and exercising, sometimes life knocks us down  or we give up momentarily but we have to try again the next day.

Troy Q:

Q: Troy
PAX: river, beep beep, dr. Buff, amiga

Disclaimer

Burpee train

Thang: Covid themed workout. Spelling COVID with 19 of each exercise then going on a “TP run” which was running down to further and further drawn TP’s each time. When back, had to “quarantine” with either a plank or wall sit for a minute.

Burpee train

COT: everyone said something they were thankful for, remember to look for the light in this crazy time. Polio was officially eradicated and there’s not much being heard on the news about it because so much else going on is bad stuff.

Salty Q:

Birthday Q Salty
PAX: Marguerite, crush, Bindi, Atlas, Jewels, GIJane, Passport, Splits, FStopDisclaimer

The Thang:
5 stations 4-3-4-3 reps AMRAP of those till the song is finished. When a new song comes on switch stations.

Station 1
4 push-ups
3mountain climbers
4 curls
3 presses

Station 2
4 squats
3 lunges
4 curtsy lunges
3 spider mans (Peter Parker’s)

Station 3
4 sit-ups
3 bicycle crunches
4 rosalitas
3 flutter kicks

Station 4
4 jumping jacks
3 high knees
4 curb kickers
3 box jumps (make a square)

Station 5
4 right pulse lunges
3 right fire hydrants
4 left pulse lunges
3 left fire hydrants

Dora – partner workout – one is exercising while the other runs half the pavilion and back
250 – overhead claps
200 – Tricep dips
150 – shoulder taps *didn’t finish the Dora *

COT: since it’s my birthday I’ve been feeling super reflective. I’ve actually been hard on myself because I’m not where I want to be! But I remember that this isn’t a sprint to the end but a marathon! I give myself some grace and then make adjustments. Today is Monday . . . A new week! So I’m telling myself that I’m adding more vegetables to my plate at every meal this week!! That’s something small I’m doing this week! I’ve also said YES to a family member who needed my help this week! It was super last minute and it will definitely put a wrench in my plans for the week! But I need help in being flexible and not always in control so I said YES! This is another way I’m working to be better this week – this year!!

“I will refresh the weary and satisfy the faint.”
‭‭Jeremiah‬ ‭31:25‬ ‭NIV‬‬