Solo DORA

Thursday January 30, 2020

Q: Wedding Singer

Pax: Hobbit, Blueprint, Ginger Spice, and Traverse

https://drive.google.com/uc?export=view&id=1bRlH874lRUKM-SOD43sfT8rRb5Dv13FJ

The Thang:
https://drive.google.com/uc?export=view&id=1bAgEiZe_ANINGQh4Isgg21KCOQa7Uh-N

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 
https://drive.google.com/uc?export=view&id=1gOGm_a7ZmA0iQaWNapGpRLXFREHUllenhttps://drive.google.com/uc?export=view&id=1GwCsJIBIRcrKABxJZy0J8CDViiJIV046

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

https://drive.google.com/uc?export=view&id=1Hv1EVjgGY_USvtUjlhp9nXFLv9Ynf7odhttps://drive.google.com/uc?export=view&id=1oYHZ8YIWcStpz-yw6RJBau7ozBTf5oQWhttps://drive.google.com/uc?export=view&id=1XETCcSDG3dgYMt7ZYioAUFCNXpuhRmOl
Stretch and COT.