Solo DORA

Thursday January 30, 2020

Q: Wedding Singer

Pax: Hobbit, Blueprint, Ginger Spice, and Traverse

The Thang:

AMRAP in the Drizzle

Date: Monday, January 27, 2020

Q: Clutch (& Bad Wolf)

The Pax: Clutch, Bad Wolf, Wedding Singer, Hobbit, Sketch, Blueprint, Cheegan, Hot Wheels, Volunteer, Ginger Spice, Hurricane, Three Peat, Dottie, Pivot

The Thang: 

Sunrise at 7am 🌤️

Q- Sketch

Pax- Yankee, Blue Angel, Cheagan, Ginger Spice

Location- BLP

Date- 1/25

We started out the misty morning with a run around the loop  and then came back to know out a great workout!

Belly blaster:

10 big girl sit-ups

20 defenders

30 flutter kicks

40 second plank 

50 Russian twists

60 apple pickers

70 dirty girls

80 penguins

90 standing side crunch

100 crunches

Arms (first round was sets of 20 and second round was sets of 5 due to time)

-rotating scarecrows

- bicep curls to overhead press

- push-ups

- tricep dips with alternating arm reach

Legs (2 rounds of 40 sets or 20each leg)

-lunge front kick

-Outer donkey kicks

-Inner donkey kicks

-Sumo pulse squats

-Calf raises

We stretched and ended with a quote "live in the moments that consume your heart and mind, but be distracted by the music from the leaves, birds, wind, sun and people" - Val Uchendu

Double Circuits!!

January 23, 2020

Q:  Ginger Spice

Pax:  Half Pint, Hot Wheels, Cheegan, Hurricane, Dotty, Pivot, Wedding Singer

So I borrowed this workout from FiA Edenton.  Those ladies are on fire!!

Warm up:  Run to the light and back

Circuit 1 - Repeat for 8 minutes 

15 jump squats 

24 weighted walking lunges 

40 mountain climbers 

15 straight leg sit ups

Rest: 1 minute

Run to light and back; plank it out until everyone returns to the parking lot

Circuit 2- Repeat for 8 minutes

10 burpees

40 bicycle crunches 

20 push ups

20 sumo squats

Rest 1 minute 

Run to light and back; plank it out until everyone returns to the parking lot

Stretch,Name O Ramo

AWESOME WORK TONIGHT!

“It’s impossible,” said Pride.

“It’s risky,” said Experience.

“It’s pointless,” said Reason.

“Give it a try,” whispered the heart.

Never Miss a Monday

1/20

6pm at Paramore

Q-Sketch

Pax- Hobbit, Half pint, Hot wheels, Pivot, Dotty

We started off the chilling night with tons of layers but that didn't last long! 

We did arm circles, butt kickers and high knees the  went on a 10 minute warm-up run!

We came back and knocked out a few Amraps

7 minutes each group

5 Burpees 

10 Push ups

15 Mountain climbers

5 squats 

10 Smurf Jack's

15 Reverse crunches

5 Tuck jumps

10 bycicle crunch

15 speed skaters

Better together kettle bell swings

- everyone crunches while each pax takes a turn running to the kettlebell and swinging it 10 times 

One min plank

Stretch 

"Don't be afraid to start over. You're not starting from scratch, you're starting from experience."

Saturday sunrise and grind

1/18/2020

Q- Sketch

PAX- Hobbit, Blue Angel, Yankee, Ginger Spice

The morning started out warmer than expected and the sunrise was amazing! We made sure to keep moving and focus on bettering ourselves with each round. We began with some arm circles and high knees and then ran the half mile loop

Round 1

45 seconds on then 15 second rest

-Butt kickers

-speed skaters

-burpees

-hammer curls

-alternating side lunges

-jump lunges or walking lunges

Round 2

 30 seconds on each exercise

30 second rest between each round

Repeat 3xs sprints between each round

10 High Knees then Chest to Floor

Star jumps

8 Mountain Climbers to plank jacks

3 In & Out Squat Pulses

Round 3

15 seconds on 15 seconds off

Bridge Toe-Taps

 jumping jacks

Cross-Body star crunch

Wall sit with weights

Stretch

"You cannot make everyone happy. You're not a Nutella jar."

"If you want something you've never had you have to do something you've never done"

Happy Hour!!

January 15, 2020

Q- Ginger Spice

PAX: Half Pint, Pivot, Dotty, Cheegan, Lil'Sabastian, Jumping Bean (2.0), Twinkle Toes, Cookie, Hot Wheels, Wedding Singer, Traverse, Blue Angel

We got to enjoy another unseasonably warm January evening and took full advantage of being able to workout in short sleeves and tank tops.  Winter will be back soon!

Warm Up

The Thang

50 lunges 

Run to the fence

40 squats 

Run back to home base

30 Burpees

Run back to the fence

20 Push ups

Run back to home base

10 Broad jumps

Do calf raises until everyone finishes

Arms (25 of each)

Back flies 

Upright rows

Scarecrow extensions 

Chicken Wings

Front Extensions 

Abs (25 of each)

Big girl sit ups 

Bicycle crunches

Penguins

Defenders

1 minute plank

Finish up with doing 90 seconds of this month's challenge- sit ups, push ups or running. 

Name O Rama, COT

Thanks for coming out!!

I can, You can, We can

1/13/2020

Q: Hobbit

PAX: Sketch, Hot wheels, Hurricane, Wedding Singer, Doty, Ginger Spice, Half Pint, Cookie, Clutch, Ghirardelli,  Bad Wolf

Warm Up: arm circles,  windmills, high knees, butt kickers

Run to fence and back twice

High step to fence and back twice

Weighted walk to fence and back twice

The Thang

Partner Up for I go, You go

Round 1:

P1: 2 tricep extensions

P2: 2 tricep exensions

P1: 4 tricep extensions

P2: 4 tricep extensions

...Continue up to 20

**Do high knees while you wait for your partner to complete their set!

Round 2:

P1:  2 Weighted sumo squats

P2: 2 Weighted sumo squats

P1: 4 Weighted sumo squats

P2: 4 Weighted sumo squats

…..continue to to 20

** Do imperial walkers while you wait for your partner to complete her set

***CARDIO BREAK!

Do 5 Burpees

Run to fence and back three times

Round 3:

P1:  2 Weighted Dirty Girls

P2:  2Weighted Dirty Girls

P1:  4 Weighted Dirty Girls

P2:  4 Weighted Dirty Girls

…..continue to to 20

** Do superwomenwhile you wait for your partner to complete her set

30 secs of sit ups 

5 burpee to wish Doty a happy 40th birthday

Tapped Out Tuesday

Date: 01/14/2020

Q: Smacnally

Pax: Yankee, Heavy J, Lady Justice

Warm Up: jumping jacks, high knees, butt kickers, arm circles forward/back

The Thang: 4 sets of exercises each for 45 seconds:

• Jumping Jacks
• Mountain Climbers
• Squat Jumps
• Burpees

Ran to circle and back

• Pushups
• Alternating reverse lunges
• Tricep Dips
• Squats

Ran to the circle and back

• Speed Skaters
• Peter Parkers
• Jump Lunges
• Front Kicks

Ran to the circle and back

• Reverse Crunches
• Plank
• Bicycles
• Russian Twists

Ran to picnic shelter and did 11's: "Tapped Out Table Top Tummy Ups" and Tricep Dips

Glad the rain held off for us to get some exercising in this morning.  Thanks for coming out ladies!

Solo Dora Date: 11/25/2019 Q: Wedding Singer

Love you all!!!!!

Warm-Up:  Run to the first light

100 Legs

• 50 squats
• Run
• 50 squats
• Run

200 Arms

• 50 Tricep extensions
• 50 Bicep curls
• Run
• 50 Shoulder presses
• 50 Push-ups
• Run

100 Legs

• 50 Curtsy lunges
• Run
• 50 Calf raises
• Run

200 Abs

• 50 Crunches
• 50 Penguins
• Run
• 50 Leg raises
• 50 Bridges
• Run

50 Side lunges (25 each leg)

Run to the light again

                                                                           Quotes

Don't forget that you are human.  It's ok to have a meltdown.  Just don't unpack and live there.  Cry it out, then refocus where you are headed.

Make sure you don't start seeing yourself through the eyes of those who don't value you.  Know your worth, even if they don't.

Happy Hour

Date: 1/8/2020
Q: Hot Wheels
PAX: Queso, Bad Wolf, Hot Wheels,Blueprint, Cheegan, Ginger Spice,Halfpint, Heather-FNG, Pivot

Warm up! Jumping jacks, windmills, high knees, butt kicks

WITH WEIGHTS DORA 123 

Push ups 

Sit up 

Squats

We the did 20 waking lunges with weights 

40 heel raises 

60 penguins 🐧 

PAX choice for core to finish up 

Lots of prayer requests for health.❤️

Thanks for coming out and showing up ladies! January is FNG month and we have already had a few! Keeping spreading the FiA love! 

Upper Body tabata

Q: lil Sebastian Pax: sketch, ginger spice, mud pie, half pint, pivot, hobbit, volunteer (respect), blueprint (FNG), ghirardelli
Warm up: high knees, arm circles forward and back, toy soldiers 
The thang: All Tabata 45 seconds work, 15 seconds rest

Burpees

Jumping jacks

Shoulder press

Rows

Lateral raises

Lunges

Free throws

Hammer curls

Bicep curls

Tricep overheads 

Mountain climbers

Skaters

Reverse flies

Tricep kickback

Front raise 
(Made it through the first 2 sets twice)

Run to fence and back 

Abs

V Ups

Heels to heaven 

Flutter kicks 

Bicycles 

Russian twists 

Penguins

Frog sit ups 

Dirty girls  

Circle of trust, name-o-rama, quote, and a picture 

Hot Wheels Q 1/4/2020

Started with a quick warmup in cadence followed by a run around the keyhole and back.

The Thang 

AMRAP  11

10 non alternating step up w weights 

10 incline push-up 

10 non alternating setup w weights 

AMRAP  11

10 triceps dips

10 shoulder press

10 chest press 

AMRAP

25 Reverse bicycle with heels to heaven 

50 side crunch each side

50 heels to heaven

50 dirty girls 

50 monkey humps  

Thanks for showing up in the rain ladies! Welcome to our out of town FNGS Rosebud and Big Daddy! 

Bring Sally Up...Bring Sally Down

Date: 1/6/2020
Time: 5:30am
Q: Blue Angel
Pax: Peg Leg, Otter, Yankee

Warm Up:
10 windmills IC
10 butt kickers and high knees (slowly...more for stretching)
Arm circles and stretches

The Thang:

Run the Keyhole.
Do push ups to the song "Flowers" AKA: Sally Up Sally Down
AMRAP for 6 minutes: 20 sit ups, 20 crunches, 20 bicycles
Do squats to the song "Flowers"
AMRAP for 6 minutes: 20 overhead press, 20 bicep, 20 tricep
Do sit ups to the song Flowers.....on the "down" hold a boat pose, so your core is engaged the entire time.
Run The keyhole
Stretch

COT
Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.  -Carl Bard

Around the Clock

1/2/2020

Q: Hobbit 

PAX: Ginger Spice, Wedding Singer, Iron, Queso

New Year’s Day 2020

These ladies came out to get the year started!!  I was so happy to see each of them pull in the parking lot tonight!! 
Q: Caliente Pax: Ginger Spice, Ghiradelli, Wedding Singer
Warm upH- 5 burpeesA- 10 crunchesP- 10 squatsP- 10 squatsY- 20 high knees
N- 10 triceps E- 30 sec squat holdW- 10 lunges
Y- 20 high knees E- 30 sec squat holdA- 10 crunchesR- 30 sec plank

The thang:We did 20 reps of 20 exercises x 2 rounds!

JJ

Bicep curls

Squats

Russian twists 

Burpees

Overhead press

Calf raises

Defenders

Star jumps

Triceps

Donkey kicks 

Crunches 

High knees

Pushups

Side leg lifts

Plank 20 sec

Speed skaters

Alt lat/front raises

Sumo squats

Flutters IC

Stretch and COT.