Category: Recent Workouts

Buttercup Q:

Q:  Buttercup
Date: Friday, August 7, 2020
PAX: Salty, Jewels, Doublemint, Splits, Strings, Firecracker, Cleats, Honeybee and Buttercup

Disclaimer:  I am not a professional.  Workout at your own risk and pace, FIA is not responsible for any injuries.  Modify up or down as need be.  Also want to remind us to practice social distancing and stay at least 6 feet apart from one another.  

Warm up:  Plank Jacks, Little Baby Arm Circles, Imperial Walkers in cadence

The Thang:  11’s (10 merkins (push up) run to the end of the parking lot then 1 squat then run back to start.  Continued working down on merkin numbers and up on squats, total number totaling 11….9 merkins/2 squats; 8 merkins/3 squats and so on with running the parking lot between each exercise.  Worked down to 1 merkin/10 squats.Parking Space/Run Partner Exercise:

We paired up with a partner.  One partner would run a quick lap around the library while the other partner did the 4-corner parking space exercises.  
Corner 1: 10 Drydocks then sidestep to 
Corner 2:  10 Lunges then backpedal to
Corner 3:  10 V-ups then run to 
Corner 4:  10 Airpresses

Continue to cycle through running and parking space exercises until 6:05am

COT:  
What do you find yourself putting your hope in?  While this may seem like a very simple “known” answer, I’d like to ask you to ponder it.  Is it your spouse or your children?  What happens when they respond sharply or don’t live up to our expectations?  How do we respond?  Is it a friend?  What happens when they let us down? What about work?  Activities?  Hobbies?  It can be easy to even unknowingly place our hope in others, things or events-but we have all lived long enough to know that each of them will let us down and disappoint. I have really come to recognize, especially over this quarantine, that I have been misplacing my hope in these kinds of things and I have found myself at times frustrated, disappointed and let down.  So how do we maintain our hope or joy?  For the Christian, we focus our hope on the object of our faith.Hebrews 12:1-2 counsels us “Therefore, since we have such a large cloud of witnesses surrounding us, let us lay aside every hindrance and the sin that so easily entangles us.  Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfector of our faith.” I want to encourage all of us-myself included.  Next time we find ourselves disappointed in a person or situation, to stop and ask ourselves “Where is my hope?”

Salty Q:

Q – Salty
PAX – Sgt. Sox, Troy, Mango, DoubleMint, ShopVac

WARM UP: high knees, potato diggers, wind mills, arm stretches, leg stretches

THE THANG:
Roll the Dice – 42 reps of each exercise AMRAP1 Narwhals (Leg extended up and pulse)
2 Boxcutters
3 Curb Kickers
4 Lunge Squat Lunge
5 Rainbow Butt
6 American Pie Sit-ups (Sit up & touch toes)
7 Crockpot Squat – 3 count squat
8 Dead bugs w/weight (on back, elbows to knees)
9 Dolly – (lay back, feet 6in off ground, scissor back & forth)
10 False Start – (Plank, jump in & out, Jack 2x)
11 Monkey Humpers
12 Crisscross Applesauce Crunch

**Run a lap after everyone has gone**

For our last 15 min we will do “Arm bag”. I have a ziplock bag with popsicle sticks and there are three arm exercises on each. We will choose the reps depending on how much time we have left. But they will be something like 30-20-10 reps. Completed on your own and then we will switch. Until time is up. For Covid I will put one on the ground in front of everyone and then we will rotate or I’ll just move them from person to person.

COT – My BIGGEST STRUGGLE these days is being flexible!! I want things MY WAY!! Imagine that!! Im trying so hard to be more flexible. Thats something that has always been hard for me but ESPECIALLY with these days!! So many unknowns! So many changes so quickly. So much stress and chaos! I encourage you to be flexible! Thats something you can only practice in the moment!!

Doublemint Q:

Q- Doublemint

Pax- Mango and Bookit

Warm-up- Potato Diggers and Windmills in cadence and some stretching on your own.

The thing-
Set 1/
4Push-ups
Crunches
Squats
Carolina Dry Docks (V Push-up)
Lunges
Bicycle Crunches

Set2/
5Decline Push-up
Broad Jumps
Shoulder Pretzels (4 count)
Russian Twist (LR=1)
Monkey Humpers
Sit ups
Set3/
6 Mike Tyson’s
Butt Kickers
Incline Push-ups
Tuck Jumps
Dips
Reverse Crunches
LBAC’s ( forward set 3 and Backward set 6) 21 Reps of each for each round. We did all 6 rounds skipping a few when we ran out of time. We also ran a lap between each set.

COT: NEVER AGAIN
Tonight we attempted to do 6 sets of 19 Exercises x 42 Reps to represent the 6,000,000 Jews who were exterminated by the Nazis during World War II with the first train leaving Belgium for Auschwitz on this day in 1942.If you would like to know more about the Holocaust and what the Jewish people went through, watch the movie The Hiding place or the movie The Devil’s Arithmetic. 

Summit Q:

Q: Summit
Pax: Bindi, Tinker, Summit

Warm up: arm circles, high knees, windmills (not in cadence because I can’t count)

The Thang: Blackjack on Tombstone hill, starting with block burpees at the bottom and performing side lunges at the top of the hill (1 side lunge = lunge right and left sides).

The Skinny: We kept things carefree this morning, we went ahead and did some modifications to the planned workout: we skipped the blocks and just did modified burpees with hand weights. Instead of the planned squats at the top of the hill we did the side lunges to give Bindi’s quads a bit of a break.  We stopped for water and stretching throughout.  The sun came out about halfway through our workout and really got us sweating!

COT: I shared the “Well Done Game” today.  The instructions go: “For the next hour, say “well done, [insert your name here]!” after everything that you do.  Example, “Well done for making coffee, Amy!”  Notice how it feels to give yourself praise and positive feedback.

I have been doing this intermittently the last week or two and it really reinforces how important every action you take is.  I feel like more now than every, everyone needs to be giving themselves and those around them grace, as performing even the simplest tasks can be overwhelming and anxiety inducing.  I truly believe that we are all just doing the best we can, and by playing the well done game, you can remind yourself that you are doing your best too.

Atlas Q:

Thunder and Lightning Workout

Q: Atlas
Date: Wednesday, July 29th 5:30am
PAX: G.I. Jane, F-Stop, Derby, Peaches, 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 potato diggers in cadence

The Thang: Run a Farmer’s Market lap between sets.
100 Jumping Jacks
90  Squats
80 Bicycle Crunches
70 Russian Twists
60 Rosalitas
50 LBCs
40 Mountain Climbers
30 Hallelujahs
20 Step ups
10 Burpees

The Skinny: We often hear motivational speakers say we should be like an oak tree. Oaks are strong and have deep roots. They are rigid and don’t move. But if an oak tree has a crack then a strong wind can make it snap. Instead of a rigid oak tree we should strive to be like a willow. A willow is not rigid. It is flexible and blows with the wind. We often have situations (especially now) that are difficult. Allowing ourselves to be flexible will help us get through.

LOO Q:

Full Body Burn
Q- Loo
Pax- Custard, Mango, Rocket, Doublemint, and SaltyWarm-up: 10 inch worms, 10 jumping jacks in cadence, 10 squat jumpsStarted off with probably a 3 minute burpee train then went into..

Workout 4 rounds:
1 lap run/jog/walk
5 burpees
10 lunges (each leg)
15 squats
10 Russian twists (right side counts)
5 push ups
*plank or squat hold after each round until everyone is finished

Cool down stretch with some yoga and hip stretches

COT – “be thankful for what you are now, and keep fighting for what you want to be tomorrow.”The message tonight was making sure to remember to be thankful for who you are and what you have. We have a tendency as humans to have the mentality of “the grass is always greener” with what we think we want or need. Just continue to work on yourself and fight for what you want to accomplish.

Thanks for working out with me.

Doublemint Q:

Dora Bombs

Pax- Fireworks, Numbers, Msafiri, and Atlas

Warm-up- Potato diggers and baby arm circles in cadence. We then stretched while I explained the workout.

DORA-Mike Tyson’s ( From plank position with feet against curb or wall perform a squat and then a push-up)- 100Reverse Crunches- 200

Jumping Jacks- 300

We partnered up and one partner ran while the other performed exercise and then we swapped in Dora style.
B- Burpees- 50

O- Overhead Claps -100

M – Merkins (Push-ups) – 150

B – Big Girl Sit-ups – 200

Squats – Squats – 300

One partner performs exercise and the other partner bear crawls to first light post, side shuffle right to second light post, side shuffle left back to first light post and then crawl bear back to beginning. Then swap with partner.

We only got through our Merkins.

COT – Stick With It
Sometimes we start a workout or something else and we don’t want to stick with it. It is too hard and we quit. I have been doing an elimination diet. Basically I have had to cut almost all of the foods I like out of my diet in order to find out what I am allergic to. It has not been fun and I have wanted to quit more than once. But, I know if I quit I will be right back where I was, getting rashes and having stomach problems. If you want to see results, you have to stick with it. Here are a few quotes I found:

A good plan gets you into the race, but sticking with it propels you into the winners circle.

Just stick with it. What seems so hard now will one day be your warm-up.We can do anything we want to if we stick to it long enough.If you want to change, you’ve got to stick with it.

Whatever you do, don’t quit, because as hard as it is to stick with it, starting over is even harder.

You are a work in progress, stick with it, you are going to love the outcome.

Thanks for working out with me.

Doublemint Q:

Pax: Custard, Loo, Rocket, Calamity Jean and Mango(FNG)Warm-up:
Jumping Jacks, Windmills, and Potato Diggers in cadence.

The Thang:
R:  Reverse Crunches
I:   Imperial Walkers (RSC)
V:  V-ups
E:  Elf on the Shelf (RSC)-  In standing position, pick up weights off ground on left and transfer to right then transfer back to left. That is 1.
T:  Tricep Dips/Extensions
E:  Escalator (Jumping Jacks-10, Push-ups-20, Lunges-30 RSC)
R:  Rosalitas

Run a Lap

S:  Squats
T:  Toe Touches
A:  Ab Kickers (RSC)- In Crab position alternate kicking legs out.
T:  T-Lift-Superman with arms out to side in T shape
I:  Incline Push-ups
O: Overhead Shoulder Circles- baby arm circles with arms extended over head.
N:  No Surrender (ELC)-From standing position drop to one knee then both knees. Stand back up one leg at a time. Alternate starting leg. We did 30 reps of each exercise with a squat or plank between until everyone was done.

Cot:  ATTITUDEMy daughter has been struggling with her attitude. She tends to wear her emotions on her sleeve just like her momma. I have told her many times that our attitudes effect others for good or bad.We are dealing with a lot in our country right now. We can have a good attitude or a bad attitude regarding what is going on.I found a few quotes on attitude that I would like to share:“People may hear your words, but they feel your attitude.”“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change, rather than allowing it to master you.”“Everything happens for a reason, live it, love it, learn from it. Make your smile change the world, but don’t let the world change your smile.”“Attitudes are contagious, make yours worth catching.”Thanks for working out with me ladies.

Margarette Q:

Pax: Crush, Tinker
Disclaimer: I am not a professional, workout at your own risk and modify as necessary
Warm up: stretch, potato diggers in cadence and a lap around farmers market
5-10-15-10-5
(Do 5 reps of each exercise, run a lap, do 10 reps of each exercise, run a lap…)

Push ups
Lt Dans
Crunches

Run a lap after each round

Finish with abs, 10 reps of each: reverse crunches, leg lifts, Russian twists, sit-ups, side leg lifts

CoT- I wanted to share a bit of our sermon from yesterday. We are in a “Summer at the movies” and our movie topic yesterday was Frozen 2. We used this movie to discuss Jonah. Just like Jonah (and Elsa), we can sometimes ignore our calling whether that be to talk to a stranger, take a new job or move across the country. Each of us has these “Ninevah Calls” like Jonah did and are encouraged to follow God into the unknown.

Bindi Q:

PAX: @Summit@Doublemint@crush@Margarette@Atlas@Tinker
Disclaimer: I am not a professional and FIA is not liable for any injuries we workout & have fun at our own risk.Warm up: Jog field lap/ 1 min stretch

Workout: Tabata style 45 seconds each/15 break after each set 1 minute break

Tabata/ HIIT.    45/15 seconds,
1 minute break between 5 exercise set
Walk Out w/Push up
Jump n Jacks
Skaters
Burpees
Heisman (shuffle to the side 1-2-3 then a Heisman pose/twist inside leg to outside elbow)
——–1 min break——-
Squats w/ alt Leg Raise
Jump Lunge or lunge back with rear straight leg raise
Chair Squats w/weight straight arm lift on squat
Fire Hydrant Donkey Kicks Right
Fire Hydrant Donkey Kicks Left
——————–
Pretzel Arms
Curls
Tricep Extensions
Skull Crushers
Shoulder or Chest Flys
——————–
Deadlifts
Plank w/ Alt Leg Lift
Flutter Kicks
Cheerleader Sit Ups
Superman Plank (knee bent hip flex to same side elbow or PeterParkers
Back to top Repeat  

C.O.T: Don’t give up on yourself! You are your own BEST competition, Work for your goals and believe that you can achieve them. This world is crazy right now but you are stronger than you know.