Category: Recent Workouts

Q: Msafiri

12/18/21
AO: Riveter Station – WAR

PAX: Mini, Peaches, Peppermint Patty, Gish, Raven (2.0), FNG Magneto

Warmup: IC- high knees and potato diggers
The Thang: see photo below 
To Many Bottles On the Wall Remix!

After doing the 90’s and 80’s the Q heard the people in the PAX and let them choose the next set of workouts…STOPPED by a burpee train 

70’s Remix
High knees instead of jumping jacks
Bicycle crunches instead of crunches
Tricep dips instead of curls
Wall sit on tippy toes instead of regular Wall sit
Push-ups

60’s remix
Butt kickers instead of jumping jacks
Flute bridges instead of crunches
Rows instead of curls
Sumo Squat hold instead of Wall sit
Push-ups

50’s
Back to the original in photo
Didn’t make it all the way through…. Before naming Gish’s sister (FNG)

COT: “Soul care”
FiA is the most consistent, disciplined self care I’ve ever done. To look back and see that I’ve consistently been part of FiA since 2018 is mind blowing to me. I’ve never kept a gym membership that long. I appreciate that FiA has created the space for me to take care of myself mind, body and soul. I’ll never forget seeing it on FB. When I was searching for a way to exercise without it taking away from family time. No one in my family wanted to be bothered with me at 7:15 on a Saturday morning! It was perfect! And my favorite price $free.99!!!!! I’m so thankful for FiA and how it has taught me to care for myself mind, body and soul! It is the best self care decision I ever made! I wasn’t ready for it to take me in, but I’m so glad it did. I love that it is empowered women, empowering women in all shapes and sizes. That you can come anyway you are and it’s Enough. This Type A, Enneagram 1, perfectionist doesn’t have to have the perfect Q every time and that’s okay. That it is okay to show up and that be enough. You either jump over the low bar or you have to limbo deep under it. Either way I’m glad FiA is a space created to care for you in whatever way you need the care. 1, 2, 3 FiA

Q: Salty

Dec 18, 2021
AO: Ettas Nest

PAX: Firecracker, jewels, Katniss

The Thang:
We did stations. Everyone’s mat was a station. There are as a 3×5 card at each station.
We did the exercise for 1m and then rotated stations which led to a 20sec rest between exercises.

Ab exercises:
Russian twists
Flutter kicks
Crunches
Kettle bell swings
Hillbillies
Reverse crunches
Leg lifts

Arms exercises:
Tricep extension
Butterflies
Deadlift to upright row
Pretzel arms
Lateral raises
Elf on the shelf

Leg/butt exercises:
Squat press
Lunge
Side lunges (L and R)
Rosalitas
Rainbow Butt (L and R)I also added in some cardio with each set to keep us warm.
High knees
Curb kickers
Mountain climbers
Plant jacks
Burpees

(If there is time we will do Booty Song)

COT: I moved here on Dec 15th 4 years ago! FIA has been such a stable part of my transition. It has brought me to people I would have never probably meet otherwise and I love that! So many different kinds of women living life together. It’s beautiful and I’m very thankful!

Q: Margarette

12/15/21
AO: Riveter Station – RRG

PAX: Boots, Peaches, F-stop, M. safari, Peppermint Patty, Callalily, Katniss

Warmup: in cadence jumping jacks, high knees and potato diggers

The Thang: all PAX start the exercise on their own then when someone gets to 100, they call it out and the whole PAX stops and runs a mileMillennial

C- crockpot squats
H- heel beats
R- Rosalitas
I- Indian style LBCs
S- speed skaters
T- tricep dip
M- monkey humpers
A- alternating shoulder taps
S- soldier jacks
End with Burpees(We made it to tricep dips then was interrupted by a burpee train)

Q: Gish

AO: Riveter Station – RRG
12/13/21

PAX: Ricochet, Peppermint Patty, F-Stop, Elsa, Boots, Msafiri

Warmup: in cadence butt kickers, arm circles, potato diggers

The Thang:
Complete each set of 2 exercises eight times with 20 sec work / 10 sec rest.
30 sec rest between each set.

8x(A1 x20 sec, rest 10 sec; A2 x20 sec, rest 10 sec)
Rest 30 sec

8x(B1 x20 sec, rest 20 sec; B2 x20 sec, rest 10 sec)
Rest 30 sec

8x(C1 x20 sec, rest 20 sec; C2 x 20 sec, rest 10 sec)
Rest 30 sec

8x(D1 x20 sec, rest 10 sec; D2 x 20 sec, rest 10 sec)

A) 1: jumping jacks, 2: offset push-ups
B) 1: mountain climbers, 2: squats
C) 1: skater lunges, 2: overhead presses
D) 1: smurf Jacks, 2: deadlifts

COT:
Give it your all, even when you have low expectations of return “profit.” Your generosity, care, light, and love is needed and appreciated by all around you.

Q: Lil’ Hope (VQ) & Co-Q Msafiri

AO: Dolly’s Nook

PAX: Msafiri, Cheetah, Ariel, Bindi

Warm up:
10 arm circles 10 Jacks 15 high knees

The Thang: see photo

Substitute Crunches for bicycle crunches

End with 1 more lap around doing walking lunges on the long edges and running on the short.

COT:“[Humanity] has unquestionably one really effective weapon—laughter. Power, money, persuasion, supplication, persecution—these can lift at a colossal humbug—push it a little—weaken it a little, century by century, but only laughter can blow it to rags and atoms at a blast. Against the assault of laughter nothing can stand”. — Mark Twain

Q: Peaches

12/11/21
AO: Riveter Station – WAR

PAX: Peppermint Patty, CallaLilly, Silks (2.0), Acadia

WarmUp:
Cardio “step” routine to Carrie Underwood’s “Stretchy Pants” song

The THANG:
It’s a HOLIDAY MEAL! I hid 6 food items throughout Founders Park.
Each dish had 3 exercises associated with it (more difficult exercises were assigned to sugary items).

PAX divided into pairs & were given an envelope of FiA “funny money” with increments of $5, $10, $20, $50, & $100.

PAX pairs drew a food item they had to find first.

Once they found the food item, they had to decide how much to “spend” on each exercise. Each $1 = 1 rep (Right-leg-count for some exercises).

PAX pairs left the amount they spent at each item, & drew which item they had to go find next.

The goal was to make it to all 6 food items & spend all your money – & hopefully get a good workout too.

COT: “Fear comes free; Hope takes work.”You don’t have to say to yourself, “today, I’m going to deliberately think these negative things.”You didn’t have to tell yourself, “Today when I’m at the grocery store I want to focus on that stupid thing I said or did 3 years ago.”You don’t have to go looking for fear – it will find you automatically – without any effort.The positive side of things is where it takes work; it takes being deliberate, it takes being repetitive. And that’s the challenge.

Q: Peaches

AO: Riveter Station – RRG
11/25/21

PAX: Acadia, Katniss, Boots, Sourdough, Margarette

Warmup: jumping jacks in cadence, high knees in cadence, cherry pickers in cadence

General stretching.

The thang:(PAX to reflect internally during each 1 minute plank hold)

3 min of: 10 squats, 10 mountain climbers
 1 min High plank – reflect: What family tradition are you thankful for?

3 min of: 10 American pie sit-ups, 10 flutter kicks
 1 min Low plank – reflect: What sound are you grateful for?

3 min of: 10 glute bridge, 10 rosalitas
 1 min Shoulder taps – reflect: What is something about your body that you’re grateful for?

3 min of: 10 donkey kicks, 10 fire hydrants
 1 min Inchworms – reflect: What challenge are your grateful for?

3 min of: 10 push ups , 10 tricep dips
 1 min Brooke Burks – reflect: What moment this week are you most grateful for?

3 min of: 10 pulse lunge R  , 10 pulse lunge L
 1 min Side plank – reflect: What place are you most grateful for?

3 min of: 10 imperial walkers , 10 hillbillies
 1 min Side plank (other side) – reflect: What is something you use daily that you are grateful for?

3 min of: 10 jumping jacks , 10 Raggedy Anns
 1 min Pike plank – reflect: What is one thing that you have enjoyed recently about your job?

3 min of: 10 leg lifts, 10 ankle biters
 1 min Knee plank – reflect: What choices have you made in the past year that you would thank yourself for making?

3 min of: 10 superwoman, 10 bird dogs
 1 min Bear crouch plank – reflect: What is something you witnessed recently that reminded you that people are good?

COT: Take a couple of deep breaths. Settle your heart & mind for whatever you may face in the day ahead. Remember that the only person you’re responsible for is you.

Q: Peaches

AO: Riveter Station – RRG
11/15/21

PAX: CallaLilly, Boots, Sourdough, Crush, Katniss

Disclaimer
Warmup:
Butt kickers & high knees in cadence

The THANG:
4 corners! 

10 squats in each corner.
Transitions to the corners.

1 walking lunges
2 walking lunges
3 walking side-squats
4 diagonal lunges

2 one-minute wall-sits

Abs:
1 minute of each; 10 sec rest between exercises

Plank
High donkey kicks
Russian twists
Bicycle crunches
Glute bridges
Ankle biters(Rinse & repeat all abs)

COT: It is not JOY that makes us grateful; It is GRATITUDE that makes us joyful.

Q: DoubleMint

AO: Etta’s Nest
11/12/21

PAX: Jewels, Firecracker, Boots, Sourdough

Warm-up:  High Knees, Baby arm circles and potato diggers in cadence

The Thang: See pic below.

We did the 11 burpees after completing Turkey and Pilgrim.
We took another lap around the parking lot after doing burpees and ended with some stretching on your own.

COT: My daughter has been struggling. She injured her hand a couple of weeks ago. Her supervisor at work told her she needed to come back to work, even though she is not supposed to use her hand. She has been sick and she is only getting around 3 hours of sleep a night due to school, work and the two plays she is in. I told her that sometimes we have to just suck it up and do things even though we don’t feel like it or don’t feel well. We have to push through the pain and discomfort and persevere. Life is not always about being comfortable, but if we persevere and push through it, there are rewards in the end. Don’t give up when things get rough.

Q: Gish

11/6/21
AO: Riveter Station – WAR

PAX: Acadia, Peppermint Patty, Callalilly

DisclaimerWarmup: (IC) jumping jacks, slow high knees, imperial walkers, and run a lap

The thang:
We started a few minutes late and had to modify the workout on the fly.
Cardio and strength were as pictured below, and we added a Sally a la weighted squats before lots of good stretching.

The Skinny: We really are better together. Truly. Thank you all for being there and picking up slack, watching one another’s backs, and showing love to every FiA.