Category: Recent Workouts

Salty Q:

PAX – Q was salty, Whoopi, All Star, Geronimo, and ShopVac.

Warm up – everyone did jumping jacks till everyone in the PAX named an 80s song
-Everyone did high knees till everyone in the PAX named an 80s product
-Everyone did mountain climbers till everyone named 2 80s movies

The Thang:
We split into two teams and worked together. One team took a stack of trivia cards and went down one side of the field and the other went to the other side. We bear crawled from light pole to light pole around the entire field. Each time we got to a light pole we answered a trivia question. If the team got the answer right, they did the exercise on the back of the card. If they got the question wrong they added 10 reps to the exercise on the back of the card. Each team answered all the trivia questions and bear crawled the entire field.

COT – Salty was excited that she could bear crawl the entire field. She reminisced about a time when the Q asked the PAX to do bear crawls and she was not physically able. It was a victory!

Whoopi Q:

PAX of 14: Whoopi (Q), Salty, Crossrail (from VA), Sgt. Socks, Cap (New!), YogiRoll (New!), ShopVac, DoubleMint, Lucy, GI Jane, Nutmeg, Athena, Vanilla Ice, Gish

Warm-up: Whoopi WarmupRun to South Side Elementary steps – THREE TIMES THROUGH EACH SET OF THREE EXERCISES: SINGLE BOTTOM HALF, DOUBLE TOP HALF
Walk up
Step-ups left
Step-ups right AT BOTTOM & LANDING
5 push-ups
5 tri dips
5 plank up/downs EVERY STEP
Squat jumps
Jump ups left
Jump ups right AT BOTTOM & LANDING
5 lunges
5 toe taps
(every step) Plank balance crawl EVERY STEP
5 calf raises
Leg kick back
Bear crawl RELAY

COT: We turn our capitalist gaze towards everything— even life itself— and we attempt an economic analysis/solution for multi-dimensional issues. Viewing humanity through an economic lens turns our every human act into a potential “side hustle” or additional income stream. When the market is “the measure of all things,” then everything we do can be monetized. Oh you’re good at writing and you love to do it? Monetize it! Dancing makes you happy and you’re good at it? Sell lessons! Become an entrepreneur on the side. Be your own boss…be a girl boss! In the name of empowerment and the God of capitalist delight, turn your human self into a walking brand and convert every waking hour into a money-making opportunity. Am I saying it’s bad to be an entrepreneur? NO. What I *am* saying is that we should question the premise that tells us that we must be “productive” in our “free” time. I’m pushing back against the voice inside all of us that exalts an economic lens as a rational lens and makes the economic the “measure of all things.” I’m saying that doing something that you love for the sheer joy that it brings you is its own reward. DON’T MEASURE YOUR WORTH BY YOUR PRODUCTIVITY! This is our LIFE! Enjoy it, guilt free! 

Gish “Thunder & Lightning(ish)” Q:

PAX: G.I. Jane, Peaches, Margarette, Proton, Salty

Disclaimer: I am not a professional. Neither FIA, Johnson City, nor I are to be held responsible for any accidents or injuries. Modify up or down as you need and listen to your body.

Warm Up (in cadence):
-high knees
-arm circles
-jumping jacks
-slow knees in and outEquipment:
-mats
-water
-light dumbbells (5-10 lbs)

The Thang:
-Complete each exercise
-Perform 10 Burpees or a Sprint between each exercise
-hold squat or plank while other FiAs complete their burpees/sprint and move to next exercise together100 Toe Taps (each side) 90 Leg Lifts 80 Overhead Presses 70 Bridges 60 Clams (each side) 50 Russian Twists 40 Flashers 30 Hip Dips (each side)[ 20 Bulgarian SplitSquats (each side) 10 Sit-ups ] <— We didn’t get to the last two exercises due to time constraints.

The Skinny:
So, for Christmas, my daughter got a piano from my in-laws. I am SO jazzed about this, being a musician for my entire life, but I found myself struggling in the first few days of having the instrument set up because I reeeaaally wanted my girl to start playing, and it was taking her time to warm up to it. Whenever I asked her to work with me on the piano, she would just ask to do something else. I understood. I can get overexcited and annoying! I wanted to encourage her without pushing her, so I just stayed chill but told her I got an app on the iPad she can use with the piano. A couple days later, she asked to use the app and started practicing on her own. She spent hours practicing with no prompts from me! She had just found a tool that helped her progress at her own speed and difficulty level without any human ego, judgement, or competition. A couple days later, she did even more, and she seems to be excelling with joy in her own progress.

This process of hers was a great reminder for me. Sometimes things just won’t click, no matter how much we might want them. You might get frustrated with your goals or the people and tools intended to assist you in reaching said goals. It’s so important, however, to keep your heart and mind open to new avenues, tools, or relationships that will help you progress in your own individual way. FiA is definitely a tool for me to keep up progress in my physical and mental health. I’m not so great at staying open to new relationships/friendships because of whatever terrible or petty stuff that lives in my past, but FIA also provides an arsenal of social support that I am learning to utilize and pay back into to strengthen myself and others. You usually have it in you, no matter what IT is, but we just have to winkle it out with the correct tool for the individual and occasion.

You FiA ladies are each an integral part of my complete tool kit. Thanks for keeping me progressing and pushing through the tough times together!

Calamity Jean Q:

PAX: Calamity Jean, Msafari, Gish, G.I. Jane, Trailblazer, Houston, Forever21

Warm Up: arm circles (IC), general stretching of the legsWorkout: Normal exercises including lunges, burpees, crunches, lateral arm raises and jumping rope; also incorporated running, weighted ball toss and each FIA picking an exercise to do as a team.content://media/external/file/27701

C.O.T: I used to share quotes with a friend, and this is one of my favorites: “Be fearless in the pursuit of what sets your soul on fire.” Sounds good, right? I found it to be……challenging at best. 2019 was a lot of hard lessons learned and painful transitionings. I was timid, fearful and my own biggest obstacle. Babe Ruth once said, “Never let the fear of striking out keep you from playing the game”. He was talking about baseball, but I feel as if it’s a great life quote. This is our year to reach our goals and fulfill our dreams. Just because it seems hard doesn’t mean it’s impossible, and when a door won’t open look for a window.2020 is the year of transformation, and I’m ready for it. So if something seems different about me-maybe I seem more confident, self-assured, focused; maybe I glow differently. If you can’t quite put your finger on it just know that this year I am going fearlessly in pursuit of what sets my soul on fire, and I hope you do too.

Vanilla Ice Q:

PAX: Whoopi, Salty, Shop Vac, Houston

Warm-Up: Jumping jacks, Potato diggers, High knees in cadenceThe Thang: We counted down the decade in a reverse Thunder & Lightening with 20 squats in between each exercise. We counted 10-20 then back down to 10. Then we of course had to end the decade with Sally!

COT: My wish for you all

Msafiri Q:

PAX: Shop Vac, Gish, Salty, Forever 21, Margarette, Atlas, Katahdin, Crush

Warm Up: Arm Circles (IC), Happy Jacks (x5) (IC)

The Thang: Full body Tabata rinse and repeat with a decrease of rest from 10 seconds to 5 seconds in between each exercise on the second round. We were ambushed after finishing our first round by a slow and long burpee train.

Cool down: child’s pose, cobra pose, standing forward bend – all held for 20 seconds/each

COT: Enjoy December

Sometimes, you have to let go.
You have to accept:
some of trees you thought were evergreen
would only hold leaves for a season.
You have to realize that sometimes
the conversations
you thought would lead to more,
new horizons,
open doors…
might not lead to the results
you were looking for.But in all of this letting go,
you slowly begin to find:
your heart kept you breathing
one breath at a time.
A sign
that hope
is still abundant within you,
even when you don’t know why.So let this be the December
you always remember.
The December you chose to believe:
letting go did not make you weak.
And you are free to start over
with or without the closure.
No matter the uncertainty,
you are free to know peace.For all of the words
you never got to say
and all of the little things
that will never be the same,
I truly believe
you are going to be okay.
You will find new rhythms
no matter what has changed.Because in just one month
everything changed,
and you kept breathing, anyway.
You kept believing
after everything,
this was not the end of your story.
And breath by breath,
you learned to embrace
S U R R E N D E R:
“I am slowly learning to accept
the way things are changing.
Not a single thing I am missing
has kept me from becoming.” – MHN

Learning to say no with the understanding and realization that not a single thing I’m missing has kept me from becoming who I need to be. But in all actual reality when I say yes to what aligns with my vision and no to what doesn’t I become more of who I was intended to be and not what others want me to be.

Whoopi Q:

PAX of 6 – Whoopi (Q), Vanilla Ice, Salty, ShopVac, Houston, Athena, Whoopie

Warmup: In partners, complete 100 of each exercise below between you taking turns one at a time. After every 20 reps, the pair can choose to either run a lap or do 5 burpees as a team. Each team must pick burpees at least once during the 100 and can walk one lap during the 100. After each set of 4 exercises, switch partners.Mountain Climbers (do sets of 5 before switching, both legs = 1)
Squats
Leg Lifts
Tricep Dips
———–
Jumping Jacks
Calf Raises
Sit-ups
Air Punches (do sets of 5 before switching, both arms = 1)
———-
Basketball shuffle
Bridge w/ Straight Leg
Up/Down Plank
Arm Circles (do sets of 5 before switching, front + back = 1)
————
High Knees
Pile Squat
Flutter Kicks (do sets of 5 before switching, both legs = 1)
Incline Push-ups

COT – I’m a planner and I am very future minded. I’m energized by what’s to come, so I’m often dreaming about the trips, the plans, the exciting things that could happen. But at the end of a year, I think it’s always good to look back and reflect. Sometimes it’s a tricky thing to do this in a way that’s healthy. Maybe this past year was really hard and you’d rather forget. Maybe you are worse off in some way – financially or health-wise or in your marriage/family – than you were a year ago and you feel guilty about that. But we always have to try to look at the past with kindness for ourselves so that we can grow in the future.“I’m not saying that I have this all together, that I have it made… By no means do I count myself an expert in all of this… I’m off and running, and I’m not turning back. / I focus on this one thing: Forgetting the past and looking forward to what lies aheadNow that we’re on the right track, let’s stay on it./ But we must hold on to the progress we have already made. / Only let us live up to what we have already attained.”So remember we are not defined by our past, it is only there to teach us. And in moving forward, be fair to yourself when setting goals, keeping in mind where you’ve been and where you’re at now. “Stick with me, friends. Keep track of those you see running this same course, headed for this same goal.”
Phillipians 3:14-19

Vanilla Ice Q:

PAX: Msafiri, Houston, Calamity Jean, Atlas, Salty, Whoopi
Warmup: High knees and jumping jacks in cadence

The Thang: We did a Tour de JC style workout, where I hid clues to the next destination – just like in the Amazing Race!

COT: With my birthday approaching, the end of another year, and the close of a decade this quote spoke to me and how I’ve been feeling. I am much more comfortable being alone and independent so I’ve had to choose many times to make connections with others; it doesn’t come naturally to me. So thank you to all my FiA’s who have welcomed me and made me feel loved and appreciated