My favorite things...t

Date: 8/10/2020
Q: Hobbit
PAX: Bad Wolf, Clutch, Hotwheels, Hurricane, Cha-Cha, Ginger Spice
Ended with Pax Choices Arms Tabata

Super Sweaty Saturday

 Date:8/8/20

Q: Hot Wheels 

PAX: Ringmaster, Twerk, Gilbert, Trip, Blue Angel, Murph 

Quick warm up then did the thang: 

Ran the middle of the loop (parking to volleyball courts)

10 reps 3 sets 

Dumbbell overhead press

Bent over row 

Tricep extension 

Upright row 


Run the middle of the loop (parking to volleyball courts)


 3 sets 

10 step back lung/side 

10 fire hydrant/side 

10 donkey kicks /side 

10 squat jumps 



Core  x 3 

10 weighted full sit up 

10 leg raise w lift 

10 reverse with leg lift 

10 side crunch/ side


1 minute of burpees


Everyone rocked it! The air was so still and the sweat was flying! 


Great work! 



2 New Qs & Burpee's Evil Twin

2 new Qs, Brit and Murph, joined Half Pint for a total body Tabata workout.



Date: August 1 2020

Pax: Major Payne, Wedding Singer, Ginger Spice, Blue Angel, Hurricane, Volunteer, Paint it Purple, A.D.,Gilbert

Warm up=Butt kicks, high knees, jumping jacks, arm circles


Run to second intersection and back


Three Tabata sets 50 sec work/ 10 sec rest x 2


Arms - led by Brit

  • Bicep curls

  • Push ups 

  • Shoulder press

  • Tricep extension

  • Arm raises (front and side)


Run to second intersection 


Core- led by Murph

  • Plank shoulder taps

  • Leg raises

  • Mountain climbers 

  • Bicycle crunches 

  • Russian twist


Lower body - led by Half Pint

  • Single leg dead lifts (do other leg 2nd round)

  • Lunges w/ weight

  • Rolling squat (aka "Burpee's evil twin")

  • Weighted bridge

  • KB swings 


We either make ourselves miserable or we make ourselves strong ...


Good at the Core

Date: July 16th, 2020

Q: Spinner

Pax: Ginger Spice, Creed, Preach, Volunteer, Wedding Singer, Traverse, Twinkle Toes, Buzz, Major Payne

The Thang:

Warm up:

20 high knees 

20 standing side crunches 

20 jumping jacks 

Run/weighted walk two loops


AMRAP: 30 minutes. We did 8 rounds as a group 

20 triple crunches 

20 around the worlds

20 seated circles 

20 ankle taps

20 alternating toe touches 

20 flutter kicks 

20 scissor kicks 

1 loop run/weighted walk 


Happy Hour

Wednesday 7/29/2020
Q: Hot Wheels
Pax: Ghirardelli, Blue Angel, Flower, Volunteer -Respect, Gilbert, Murph, Wedding Singer, Ginger Spice, Preach- Respect

Did a quick warmup

AMRAP 10 minutes 
5 burpees 
10 planks weighted crossovers 
15 sit ups with weight over head 
20 squats 

AMRAP 10 minutes 10/side
20donkey kicks 
20side lunges 
20calf raises
20second squat hold 


AMRAP 10 Minutes 
15reverse crunch 
15starfish crunch 
15sit ups 
15 spider mans 

COT- Name o Rama 
Ended with a simple statement.
Make smart choices 


It’s only a minute!

What a beautiful morning!!!  
Pax: APR, Smacknally, Triumph, Mike’s Way, Volunteer (respect)
Q: Caliente 

We warmed up and got started.

We did 50 sec work 10 sec rest, 2 rounds 

Push-ups 

High knees

Reverse lunges

Burpees 

Bicep curls

Mountain climbers 

Donkey kicks

Side lunges

Tricep extensions

Front kicks

Upright row

Plank jacks

Shoulder press

Speed skaters

squats 


 

Ab circuit 1 minute each  

crunches 

Russian twists 

Defenders

Bicycle crunches

Plank
COT, name-o-Rama, and prayer.
We celebrated Volunteer getting 20 workouts this month!!  Congratulations!!https://drive.google.com/uc?export=view&id=1LqGoMUhCjRBX3qeyG93Kvo4geqRRvPguhttps://drive.google.com/uc?export=view&id=1wB_zLWOfS1v0E1DsPJ7ISQaFJNxnUXtkhttps://drive.google.com/uc?export=view&id=1sJomAlpNO8AK5QjZ2v0t4Tsgt_8ZYTcP

Solo Dora

July 27 Paramore 6pm
https://drive.google.com/uc?export=view&id=1umpOoFYJ31k-gGVUZIOCjhFY6Lc0Z15e

DORA BLIMPS

As always I am thankful for you ladies!!  Temps were better this morning but the humidity is not going anywhere!!!
We warmed up and get to it!!

The thang:
We partnered up and did BLIMPS, DORA style!  One partner ran while the other did the exercise.  Each partner set completed the total number combined!!


50 Big girl sit-ups 

100 Lunges 

150 Imperial walkers 

200 Monkey humpers

250 Plank jacks

300 Squats
We stretched and closed!!  Great job Q: Caliente Pax:  Ginger Spice, Hot tub, Hobbit, Volunteer, AD
ladies!!https://drive.google.com/uc?export=view&id=1pmqggxe3mTkLc04lTEDnQmSV8LHKc8O-https://drive.google.com/uc?export=view&id=1qnA7kztUCLXqwEnmhRTrbFX-eSXXpL3d

No Rain, No Gain


Q:  Ginger Spice
PAX:  Red Velvet, Clutch, Bad Wolf, Murph, Traverse, Volunteer, Wedding Singer

It’s so hot

7/20/20 6pm
Q: lil Sebastian 
Pax: Volunteer (respect), Ginger Spice, Ghiradelli, Murph, Wedding Singer, Hurricane, Hot Wheels, ChaCha (FNG), Twinkle Toes, Preach (respect)


It was extremely hot today. Heat index was 109 at the end of the workout 🥵🥵

So at the start, I did the normal announcement of 
I’m not a professional and modify as needed and also advised everyone to take additional breaks if needed and stay hydrated. We stayed in the shade and were fortunate to have a bit of a breeze. 

The thang:

We did a cardio HIIT workout so we started the first set with lower impact cardio to get warmed up.


45 Seconds Active, 15 Rest

Up & Over Steps

High Knee Pulls

Deadlift + Twist (bend to table top, stand up twist one way, bend to table top twist the other way)

X2


3 count Butt Kicker Drops to squat

Smurf Jacks

Side lunge with toe touch

X2


Plank Jack 

Countdown Squats (4 counts up 4 counts down)

High Knee Twists (elbow to knee)

X2


90 second water break


Toy Soldiers

Center Hop Pushes (basically skaters and actively push arm out)

Dumbbell Chops (one side)

X2


Jumping Jacks

Lateral Hops + Knee (curtsy lunge, bring knee up)

Dumbbell Chops (other side)

X2


Alternating Lunge + Twist

Lat Pulldown + Standing Row (curtsy lunge)

2 twists + knee

X2


Stretched it out 


We named an FNG! Wished ghiradelli a happy birthday! Did name-o-Rama and finished with a picture and a quote!


https://drive.google.com/uc?export=view&id=1cPI9sCvEVekNwgFoSGA0DBLcoavPyZn_https://drive.google.com/uc?export=view&id=16rpZHAPc8tH5ahdQzpT0BKnAW-G3NcFThttps://drive.google.com/uc?export=view&id=1Rm-jz1XBD-wcM1dJ_cAIwWJgYMDoBFEC

We're Movin' on Up

Q:  Ginger Spice 
PAX:  Wedding Singer,  Spinner, Hobit,  Volunteer( Respect )Twinkle Toes, Major Pain, Geraldeli, Preach (Respect) Traverse

Red, White, and Blue

Thursday, July 2nd 6 pm
Q: lil Sebastian 
PAX: cheegan, ringmaster, ginger spice, volunteer, spinner, creed
We started with a quick warm up then did the thang.Tabata - 50 seconds work (for the 50 stars on the flag) and 13 seconds rest (for the 13 stripes)R - reverse crunches E - explosive plank jacks D - donkey kicks 
W - wall sitH - high knees I - imperial walkersT - tricep dips E - elbow to knees (standing)
B - bridges L - little baby crunches U - up and down planks E - eagle sit ups 
X2
11sJustice jumping jacks Stars and Stripes squats (Which are normal JJs and squats with theme appropriate names! Haha)
Wrapped up with a walk/run around the loop.
Finished with a quote and a picture!https://drive.google.com/uc?export=view&id=1JjdBUWY-XsqtpDWEZzthfzldwtqXlxOLhttps://drive.google.com/uc?export=view&id=1OZN61Z3Z83076gtc72HWeHsGwhkmPBqW

The 300


Date: June 27th, 2020

Q: Spinner and Hot Wheels (co-Qing) 

Pax: Ginger Spice, Clutch, Volunteer, Britt, Half Pint, Hot Wheels, Twerk, Flower, Bad Wolf, Hurricane, Ace 

The Thang: We used the intersections of the walking path to do a set of 3 exercises in reps of 25: legs, abs, arms, and a second set of abs. The total amount of reps equaled to 300! 

Everyone rocked it and I had such a supportive crowd to encourage me through my first Q! We ended the workout with some stretching, nameorama, and a picture. I am excited to Q some more while also getting to know my sisters better! 

Short, long, longest tabata

Thursday, June 18, 2020

Q: lil Sebastian 

PAX: ginger spice, kazoo, creed, twerk, hobbit, wedding singer, ghiradelli, twinkle toes, major payne


Started with a quick warm up. Then did the thang:“short, long, longest” tabata workout!

First exercise was 30 seconds, second was 45 seconds, third was 60 seconds, and then a 60 second plank or wall sit. 10 seconds rest between each exercise and 20 seconds after the plank/wall sit. (Example: 30 sec push ups, 10 sec rest, 45 sec shoulder press, 10 sec rest, 60 sec bicep curls, 10 second rest, 60 sec plank or wall sit, 20 sec rest, 30 sec dirty girls, etc....)https://drive.google.com/uc?export=view&id=1Jie2DyEByrsZPMV1X3fqthe1f6-MuHX_

We made it through all the exercises twice but skipped the last 2 planks/wall sits due to time. 

Everyone rocked it! Since no one had to keep count, we enjoyed conversation, which ranged widely from house buying and dogs to mom groups and documentaries! 

We stretched it out, did name-o-rama, and ended with a quote and a picture! https://drive.google.com/uc?export=view&id=1uP89ECArIFB3G8BxjJxkvWY2LLazBDANhttps://drive.google.com/uc?export=view&id=1kaAY5SUQPaaqex-50fk2f_SwNb5ZSExh

It's a Pyramid Scheme!

Q: Ginger Spice
PAX:  Chicken Pot Pie 2.0, Blue Angel,  Hype Baby 2.0, Energizer, Ewok. Wedding Singer, Hobbit, Flower, Twinkle Toes, Twerk, Hurricane

Tapped Out Tuesday Tabata



June 16, 2020
Q: Smacnally 
Pax:  Sugar Baker, APR, Heavy J, Back Woods, Hot Tub

   


Finished up with Pax choice of Abs 

Manic Monday!

Q:  Ginger Spice
PAX:  Survivor, Clutch. Hurricane, Cheegan, Ringmaster-FNG, Hobbit,  Bad Wolf, Wedding Singer

Fresh TABATA Bread

June 13, 2020 - 7 am

The Q: Cheegan

The Pax: Wedding Singer, Ghiradelli, Blue Angel, Trifecta, Hot Tub, Energizer, Hype Baby, Sketch, AD, Ginger Spice, Caliente, Tess FNG/ Cradle

The Thang:

Warm up

40 SECONDS ON / 20 SECONDS OFF
CARDIO – high knees with arms
LEGS - squats with jump
ARMS – plank step ups (foot to hand)
ABS – Russian twist w/ toe touch
PLANK

CARDIO – fast jump jacks
LEGS – Skaters
ARMS – push ups
ABS- toe touches
PLANK

CARDIO – side shuffles
LEGS – flamingos
ARMS – dips
ABS- reverse crunch
PLANK

CARDIO – burpee
LEGS – squat pulse
ARMS – dolphin push ups
ABS – penguins
PLANK

CARDIO – high knees with arms
LEGS – lunges
ARMS – plank up downs
ABS – crab touches
PLANK

End with a lap around BLP

Stretch


Saturday 8am AMRAP

June 13, 2020
Q: Hot Wheels
PAX: Caliente, Murph, Smacknally, Half Pint, Volunteer, Ginger Spice, Twerk, Spinner, Creed,Flowers,Blue Angel, Paint it Purple

AMRAP 10 minutes 
5 burpees 
10 planks weighted crossovers 
15 sit ups with weight over head 
20 squats 

AMRAP 10 minutes 10/side
20donkey kicks 
20side lunges 
20calf raises
20second squat hold 


AMRAP 10 Minutes 
15reverse crunch 
15starfish crunch 
15sit ups 
15 spider mans


8 minute AMRAP

June 4, 2020
Q: lil Sebastian 
Pax: Spinner, Twerk, Creed, Ginger Spice, Wedding Singer, Cheegan, Survivor, Murph, Ghiradelli, and Volunteer (respect)

We started with a quick warm up, did the thang (pictured), finished with a quote, picture, and name-o-rama!

https://drive.google.com/uc?export=view&id=1kIAD3sHYp01Nz5OcETK0NJnbB4lF-c1N
https://drive.google.com/uc?export=view&id=1WhoYoK-gDIAl8gRM1hFbawVGaVk5WX4D

Look What I Learned in Quarantine !!

Q: Ginger Spice
PAX:  Wedding Singer, Survivor,  Hot Wheels,  Volunteer (RESPECT), Hurricane,  Splits (RESPECT RESPECT), Iron

COVID 19 Update - May 19, 2020


FiA ENC Greenville is BACK and IN PERSON! But, a little different, like everything else in the world. Please read and agree to the below information regarding resumed workouts.

Also, please note the following two schedule changes:
1. 8:00 am workouts only until June. 
2. Monday morning workouts have been canceled for the time being. 




We are back

May 18, 2020
Q: Hot Wheels
PAX: volunteer, half pint, hot wheels, AD, survivor, paint it purple, hobbit, wedding singer, Ginger Spice, Ghirardelli.

WE ARE BACK!! After 8 some weeks of zoom we are back and socially distanced, but together!

We did three sets of 11s first exercise was out our mat and then we ran to the second tree to do the second exercise.


Burpees / Hallelujah

Pushups / squats  

Big girl sit-ups/ calf raises 

We closed with this quote on the third anniversary of our friend Nelson Coopers passing, to us Papa Smurf. 



The ABC'S of FiA

After almost 9 weeks away from each other, we finally met face to face and it was so good to see each other:

PAX:  Paint it Purple, Hurricane, AD, Wedding Singer, Mudpie, Queso, Volunteer (RESPECT), Hot Wheels, Half Pint, Hobbit, Blue Angel, Smacknally

After a quick warm up, we got down to the ABC's of FiA.
Do each exercise for 1 minute, 10 sec rest in between.
A arm circles 
B bicep curls 
C crunches
D dead lifts
Run/walk 5 minutes
E elevator squats
F fire hydrants
G goblet squats
H high knees
Run/Walk 4 minutea
I imperial walkers
J jumping jacks
K kicks (front)
L lunges (walking)
Run/walk 3 minutes
M merkins aka push ups
N nothing - 1 minute break
O obliques - standing side to side
P plank
Run/ Walk 2 minutes
Q quick/fast feet
R reverse fly
S squats with overhead press
T tricep extension
U upright rows
Run/walk 1 minute
V v-sits aka defenders 
W wall sit
X x-abs aka scissor kicks
Z zen aka stretching 

Thanks for coming out this morning and welcome back!  

Technical difficulties

April 9, 2020
(Forgot to post! Sorry!)
Q: lil Sebastian 
Pax: ginger spice, wedding singer, hobbit, ghiradelli

The workout started with technical difficulties. Not everyone could get on the zoom and I tried to create a different one but couldn’t get it to work at first I almost gave up but we finally got it figured out and I’m so glad we did! 

The thang:
Start the circuit by performing each of the exercises 10 times. Once completed, do each exercise 9 times and continue decreasing each circuit by one until down to 1 rep per circuit. Completed equals a total of 550 reps.

1) Jumping Jacks

2) Mountain Climbers

3) Plank jump ins

4) Donkey Kicks

5) Crunches

6) Russian Twists

7) Bicep Curls

8) Tricep Kickbacks

9) Front Raises

10) Squats

Made it from 10-1 and then 1-5 before we called it for time 
https://drive.google.com/uc?export=view&id=1ul8REuICXr4DgEvelZXzf8HMSBc5eQEa
https://drive.google.com/uc?export=view&id=1lpZ-SWa7t4xqH0v5Bjkl_hEMBvz8RUo2

May the 4th Be With You

5/4/2020 @6pm
Q- Clutch, Wedding Singer



Never Miss a Monday

4/20/2020 @6pm
Q- Sketch
Pax- wedding singer, hurricane, magic hat, Hobbit, hot wheels, Ghirardelli, clutch, Care Bear, volunteer, ginger Spice
Zoom
The day may have started out drizzling and dreary but it ended with sunshine and smiles! 

Warm up

-Move then hold- (1 min, 2xs through)
*Bridge alternate toe then knee touch and alternate legs
*Hold a reverse plank with legs extended strait
*donkey kick then pulse and alternate legs
*hold traditional plank
*4 mountain climbers (1:2) then squat back
*hold standing sumo squat
*standing side crunch alternate with cross crunch alternate sides
*hold chair pose

-Arms- (30 seconds, 2 xs through)
*Dumbbell punches
*tight arm circles
*tricep dips or extensions
*weighted front raise
*weighted side raise
*standing rows

-Abs- (1 min)
*Reverse crunches
*v sit hold with arm pulse
*Reverse plank leg drop with pulse 
*other leg
*crunches

-Cardio-
*2 step sideways squat walkthen stand to calf raise (repeat back and forth)
*Jack jacks ( jumping jack to plank jack)
*Jump rope
*Burpees