Category: Recent Workouts

Q: Gish

8/7/21
AO: Riveter Station – WAR (at King Commons)

PAX: CallaLilly, F-Stop, Peaches, Msafiri, Freestyle, Katniss, Acadia

Disclaimer

Quick warmup IC: arm circles, potato diggers

TheThang: play each song and do corresponding exercise routine, stretching and taking water breaks where needed

Thunderstruck – hold squat, “thunder” jump, “thunderstruck” sprint (5min)
Roxanne – plank, push-up with “Roxanne”, frogger with “red light” (3:09)
Sally – squats (3:26)
Ghostbusters – lunges, burpees with “ghostbusters, reverse burpees with “I ain’t afraid…” (4:05)
America – Superman/canoe alternating with “America”, star jump with “today” (4:19)
Black Betty – plank, push-up with “black Betty (4min)
Peaches – imperial walkers, burpees eith “peaches (3min)
Lovely Day – good morning with verse, bicep curls with chorus  (4:15)
Get Up Stand Up – crunches, Turkish get-ups with “get up, stand up(3:18)
Ring of Fire – plank, push-ups around the circle (2:36)

COT: FiA is so good for me as a reminder that we are all really #bettertogether. I drew from workouts and routines that other FiA created in order to Q, today, and I struggled a bit, but it was good to try something new and draw from others’ creativity. I’m thankful for all the ladies here who share their creative energy and time to strengthen one another!

Q: Ariel

08/05/21
AO: Dollys Nook-Centennial Park

PAX: Cheetah, Bindi, Gaines

Disclaimer

Warm up: Jumping jacks, push-ups, stretching before walking lap, then one running lap.

The Thang:
Arms X 20 rep:

Gun show both sides
Tricep ext
Curls
Lat raisesLunges on spokes

Abs x 30 reps:

Hip dips
LBC
Shoulder taps
Russian twists
30 sec plankCrab walk or duck walk spokes

Booty/lower body x 40 reps:

Squats with leg raise
Donkey kicks
Lunges
Hydrants
Calf raises (forgot to do these)

We had time for each person to pick one additional exercise in a particular category:

Gaines – arms- hammers 20 reps
Cheetah- abs- rotating side to side Crunches 30 reps
Bindi -booty- chair squat with leg raise
Running lap

Cool down

COT: Don’t worry about “what’s next” so you can enjoy “the now”.

Q: Boots

AO: Riveter Station – RRG
8/4/21

PAX: Margarette, Crush, Katniss, F-Stop, Acadia, Gish, Elsa, Msafiri

Disclaimer

Warmup- jog 1 lap, teach & practice kettlebell swing

The Thang:  See photo below

•   2 circuits through the 8 exercises

• Exercise – 1 minute
• Kettlebell swing – 40 Seconds
• Rest – 30 seconds

Cool down- extension stretches & yoga wheels (impromptu by those who wanted to )

Count: 9 PAX!!!
Name-o-Rama

COT: If it doesn’t Challenge you, it won’t Change you.  

Q: Salty

8/4/21
AO: Etta’s Nest

PAX: DoubleMint, jewels,

Disclaimer

Warmup /stretches

The Thang
Back to school Q

Did you ever have to Walk to school? We’re you ever running late??
The PAX will Jog the trail around JB making 12 stops along the way. We will stop and do 17 reps of whatever exercise is called out. Each person will have a turn to call out exercises.
(Should be close to 2 miles.)

COT: “May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.”
‭‭Romans‬ ‭15:13‬ ‭ESV‬‬
Hope leads to joy and peace

Q: gaines

AO: Dolly Nook
8/3/21

PAX: Bindi, Rousey Red, Cheetah, Crafty, Passion

Disclaimer & warm-up with high knees, jumping jacks & arm stretches

The Thang: 2021 Olympic Inspired Workout
(See pic below)

COT: I’m wearing my college basketball shirt from 21 years ago!  Shew! Things aren’t the same as they were back then. Embrace the changes. We’ve had extra family live with us for 2 yrs now & there’s been challenges along the way, but I also hope there’s been purpose. They have 5 kids, & they’re really good kids. They’re moving out soon & I’m excited for change. Happy for them; happy for us. We have 4 boys & the younger two are 18mo & 4yrs. I look forward to making them a play space in the bonus room. So that’s my home life, but sometimes change can be scary.
I’ve had some changes at work; I’ve been a Pediatric nurse for 15 yrs & the last year & a half our hospital has hardly received any Peds patients. I love kids, that’s my heart! I recently visited Niswonger Children’s hospital & it was so exciting to see paintings on the walls & kids friendly stuff. I know for some people it’d be a nightmare to take care of sick children, but each of us have a purpose & that’s my passion. So I encourage you today, if you’re not in the career you want to be in or where God would want you, don’t be afraid of change. In all aspects of our lives, if you’re not where you need to be, then CHANGE it…EMBRACE it.

Q: Rousey Red

AO Dolly’s Nook
7/31/21

PAX: Bindi, Gaines, Packin, Crafty, Cheetah, Passion

Disclaimer

The Thang: BlackJack Workout See Below.

We did a good stretch before starting the workout and completed it one time then finished the rest with a walk.

COT: Asked for prayers for my father due to a cardiac procedure he will have next Friday and a few other prayer requests from the Group. Prayers are very important and they definitely make an impact on the multiple trials and tribulations in our life.

Q: CallaLilly

7/26/2021
AO: Riveter station – RRG

PAX: peaches, gish, salty, boots, katniss, atlas, crush, Acadia

Disclaimer

Warm up: high knees and cherry pickers

The Thang: circuit training with some Pilates at the end.

See below

Q: Numbers

7/21/21
AO Etta’s Nest

PAX: Jewels, Luna, Doublemint

Disclaimer

WarmUp: potato diggers, arm circles, run weights to the end of the parking lot and run back to your mats

The THANG

Run to end of the parking lot (where weights are) and complete first exercise listed
Then run back to the “mat” side and do first exercise listed.
Run back and forth and do each exercise listed on each side of the parking lot.

Weighted Side of the Parking Lot (25 of each):

1. Hammer Curls w/ Calf Raises
2. Tricep Kickbacks
3. Bicep curls w/ squats
4. Overhead tricep extension
5. Russian Twists
6. Squat thrusts
7. Deadlift
8. Row
9. Upright Row
10. Standing chest press

Mat Side of the Parking Lot (25 of each):

1. Calf Raises
2. Tricep Dips
3. Squats
4. Tricep Dip
5. Plank Jacks
6. Bird Dogs (RSC)
7. Donkey Kicks (RSC)
8. Fire Hydrants (RSC)
9. Flutter Kicks (RSC)
10. Push-ups

(Start over/repeat if time allows until 6:05am)

AB Work:
25 each – LBCs, flutter kicks, Rosalitas, Mtn. Climbers
Hold plank x 1 min
Hold glutei bridge x 1 min

Stretch/cool down

COT

Q: Summit

7/17/21
AO Riveter Station – WAR

Pax: Gish, Msafiri, F-Stop, Elsa

Disclaimer

Warm up: Jumping jacks, wind mills, high knees IC

The Skinny: Shew it was hot and humid and we were sweating by the end of the warm up! Lots of grunting and groaning this workout, but man was it good!  And we challenged ourselves to add weights to our SALLY at the end!

The Thang: A GOOD OLE TABATA!
30 secs ON, 10 secs OFF, 2 minute rest between cycles.
5 Cycles with 8 sets each of alternating pairs of exercises (so each exercise is done 4 times):
1: Mat Taps/Skaters
2: Mountain Climbers/Plank Jack
3. Seal Jack/Smurf Jack
4. Star Jack/Burpees
5. Fire hydrant/Donkey kickABS: 1 minute each of big girl sit ups, ankle biters, glute bridges.

SALLY: add a dumbbell for extra resistance

Cool Down

COT: Life is getting busy again and I am reminded of how nice and important it is to also make time to just be home with my people.

Q: Ariel

07/15/21
AO: Dollys Nook

PAX: Gaines and Bindi

Disclaimer

The Thang: see pic

COT: As an adult, realizing the importance of community. My parents always took us to Fun Fest and it’s some of the best childhood memories that I have.. I loved being raised in a smaller town, but as I grew older, I wanted to move away. And I still may some day.  But for now,  Im very thankful for finding work in my hometown. There are few jobs in my line of work and I am fortunate enough to get to stay in the Tricities