Category: Recent Workouts

Q: Boots

AO: Riveter Station – RRG
11/3/21

PAX: Peaches, Katniss, Gish, Callalilly, Peppermint Patty, Sourdough

Disclaimer
Warmup:  Jog short lap around amphitheater, In cadence: butt kickers, imperial walkers, cherry pickers

The Thang:  Butts and Guts :  See photo below

• 2 rounds: 11 exercises
• 60 seconds exercise, 20 Sec rest
• Run short lap after 1st circuit (active recovery)
• SALLY!!!- abs:  leg raises
• Stretch on your own as we do count & names

Count: 7 PAX!!!
Name-o-Rama

COT: Exercise is a celebration of what your body can do, NOT a punishment for what you ate. This time of year especially- food guilt – is a real thing. Your intention transforms your outcomes. 

Q: Bindi

11/2/21
AO: Dollys Nook

PAX: Rousey Red, Ariel, Cheetah, Belle

DISCLAIMER

The Skinny: We have been chatting about accountability, eating better, staying on track so I created a NO GAINS NOVEMBER, no gaining weight unless it is muscle!!!

Warm it Up: (In cadence) High Knees, Arm Circles forward, Arm Circles Backward, walk/jog up and back

The Thang: see picture after each word jog/walk up & back, stairs if possible

COT:  Negativity is a disease that spreads rapidly.. it is a hindrance to how one views the world, how one acts, it holds one back, it clouds one’s judgement, it pushes people away and it loves company! Some say negativity will kill you faster than any disease… Faith & Positivity Is The Cure! 
Did you know that every positive colleague increases your happiness by 9% so if you can add 3 positive people to your network your positivity increases by nearly a third. A positive attitude will have positive results. Did you know studies show positivity reduces stress, gives higher resistance to colds, better physical & psychological well-being, better cardiovascular health and longer life. When Centenarians were interviewed a few of the biggest factors they all contributed to living over 100 was being positive and having faith.
Let’s give some positivity today…start with yourself, tell that negative committee to take a seat you got better things to do & give today! B-Positive I’m here rooting for ya
“A joyful heart is good medicine, but a crushed spirit dries up the bones.” “A joyful heart makes a cheerful countenance, but sorrow of the heart crushes the spirit.”

Q: Firecracker

Friday, October 29, 2021

AO: Etta’s Nest

Pax:  Doublemint, Boots, Katniss

The THANG:  exercises to spell out Pumpkin Party for Halloween

See pic below

COT:
Don’t give up what you want most for what you want now. Examples:  if you want to get in shape, choose to getup and work out vs staying in bed. If your goal is to lose weight, do you really want that candy bar?Focus on your goals.

Q: Bindi

AO: Dolly’s Nook
10/28/21

PAX: Ariel, Rousey Red, Cheetah, Lil Hope, Malibu

Disclaimer

WarmUp: walk a lap holding your pumpkin or weights, 2x through Pamela Pupkin’s song

The THANG: see picture

COT: Happy 1 YEAR Anniversary Month to FiA Dolly’s Nook!! I am thankful I can just be me with you all.To the ones who are vulnerable,To the ones who share the truth,To the ones who crack open their hearts and let us see,To the ones who don’t pretend,To the ones who are real and honest,To the ones who aren’t afraid to show their messes (or maybe they are, but the still do it anyway),To the ones who let us in, like really let us in,
Thank you.
You inspire us, and you pave the way for us to live that way too.
You give us courage to be authentically ourselves.
You teach us to be comfortable in our own skin.
You help us KNOW that we are okay, even when we’re messy and broken.
You make our hearts feel like we’re home when we’re with you.
You help us exhale and know we’re in this together.
Your bravery makes us brave.

Q: Salty

10/26/21
AO Ettas Nest

PAX: DoubleMint, Firecracker, and Jewels

Warm up: High knees, arm circles and stretching

The Thang:

Two Halloween buckets half way down the parking lot.
One had abs only exercises and the other had misc exercises.
One person ran down and grabbed an exercise and then ran back to the group.

Everyone would do 31 reps (because Halloween is on the 31st) of the exercise.
They finished the misc bucket and then went on to the abs only bucket.

Cool down: walk a lap around the parking lot

COT- focus on your blessings

Q: Msafiri

AO: Riveter Station – WAR
10/23/21

PAX: Gish, SheHulk, Peppermint Patty, Acadia, Sourdough, Katniss

Warm up: CHACHA slide plank challenge
https://youtu.be/4U9oaPbk2Tk

The Thang: back to the basics with a Thunder & Lightning first time Q’ing
Exercise then 10 burpees in between with over head pressCOT: Don’t strive for perfection but progression. Workout doesn’t have to be perfect or all new things. Go back to the basics and do what you know. After 4 years in FiA this month was my first time doing a Thunder and Lightning when GI Jane Q’d it even though it’s an OG to FiA. I loved it and it pushed me. So I wanted to Q it especially after coming off of a long week traveling to two different states and in airports for 4 days. I’m my biggest critic and drive. It was okay to go back to the basics and do something we all knew. It was okay to just show up. It was okay to not have any new exercises from the Lexicon. It was okay to choose good over pushing myself not enjoying the process and striving for perfection.

Q: Summit (Fitness Q)

Friday, October 22, 2021

AO Etta’s Nest

PAX: Katniss, Boots, Sourdough, Jewels, Doublemint, Salty, Zinny, Gish

The Skinny: We had a great turn out for our third Q school.  Doublemint even brought breakfast and coffee since Etta’s Nest Q sheet is full for the rest of the year!!

The thang:
I led Q School 102. I started with a warm up IC: imperial walkers, high knees, jumping jacks, followed by 1 minute each of squats, forward lunge R & L, and squats again; during those 4 minutes I reviewed the important pieces of starting a Q and basic principles of Fia.

Then we proceeded to split into 2 groups, each group had 5 minutes to plan a 10 min workout which included a warm up, thang, and ab circle.
We then completed each group’s Q, followed by a review/critique. 

We finished with static stretching while I reviewing final pointers about Qing including importance of preblast/back blast, announcements, FNGs, etc.

Countarama 
Nameorama

COT: Qing is easier than you think. you can plan a fantastic workout in 5 minutes (you did it today!) and I can’t wait to see some new women step out of their comfort zone to Q! Better together!

Q: Peaches

10/21/21
AO: Riveter Station – RRG

PAX: Boots, CallaLilly, Sourdough, Acadia, Gish

Warm up: jumping jacks, butt kickers, windmills in cadence. Mosey to the steps at Founders.

The THANG:
Don’t “ground” the ruck!
42nd Birthday Q 

In an official Rucking event, PAX are not allowed to let their ruck touch the ground unless the cadre in charge allows them to do so (which is rare).In that spirit, this workout is to be done without your ruck ever being placed on the ground, but rather always on your back or in-hand depending upon the exercise.

Set 1:
30 squats
12 push ups6 laps on the steps

Set 2:
30 flutter kicks (holding weighted ruck overhead)
12 big girl sit-ups (holding ruck overhead)6 laps of stairs

Set 3
30 glute bridges (holding ruck overhead)
12 chest presses with the ruck6 laps of stairsRinse & repeat.1 minute timed plank with rucks on our backs to close. 

COT: My parents’ 50th wedding anniversary is next month. My brother, SIL, & I have been planning a celebration for them for about 6 mos. Up until last week, my mother communicated that she just wanted a “drop in” thing at the fellowship hall of their church.
However, last week she began to ask us about the catering & wait staff & vowel renewals & the wedding cake & all kinds of things that had never been communicated to us at all 
Sooooo……. I’m having to remind myself to set boundaries. What we are planning is nice, but appears that it will not meet her current expectations. I’m having to remind myself that I’m only responsible for myself & not others. She will have the choice whether to be grateful for the celebration we have planned or be disappointed in her unrealistic expectations, but that choice won’t be mine to make.
Boundaries can be tough to figure out – especially when it involves family – but they are necessary. We need to take ownership of ourselves, our own actions, attitudes, & responses. But we shouldn’t do that for others. And once we’ve set boundaries, we should try to adhere to them. Otherwise we find ourselves hurt & resentful, which ultimately will ruin the relationships we are trying to protect. 

Q: DoubleMint

10/13/21
AO: Etta’s Nest

PAX: Salty, Firecracker, Dash, Jewels, Sgt Socks

Disclaimer

Warm-up:  Jumping jacks, little baby arm circles and potato diggers in cadence.

The Thang: See pic below.
Stretched for two minutes after workout.

COT:   Our children and others are watching everything that we do and say. Let’s give them something good to copy.