7am rise and shine 🌞

2/29/2020
Q- Sketch
Pax- Yankee, Ginger Spice, Hurricane
Boyd Lee @7am
We warmed up and made sure we were stretched then ran the loop

Round 1 (1 min for each exercise)
-squat floor touches
-speedy step ups on curb 
- mountain climbers
- speed skaters

Then grapevine 2xs

Round 2 (1 min for each exercise)
-uppet cuts
-burpees
-forward punches
-hallelujahs

Then frog leap

Round 3 (1 min for each exercise)
-big girl sit-ups
-standing side crunch
-dirty girls
-supermans

Then side shuffling

Run the loop

Stretch

It's a Pyramid Scheme!

Q:  Ginger Spice
PAX:  Volunteer. Cheegan, Twinkle Toes, Hobit, Wedding Singer

Never miss a Monday

2/17/2020
Q- Sketch
Pax- Clutch, Bad Wolf, Half Pint, Boss Baby, Wedding Singer, Hurricane
Paramore @6pm

We warmed up and made sure we were stretched out before tackling a doozy of a workout! We grabbed a partner and got down to it!

Dora 123
-100 burpees
-200 curtsy lunges
-300 reverse crunches

Minute Madness
- tricep dips arm extension
- bicep curls side punch
- pulse squats
- one legged dirty girls
- plank toe touch
- jack jacks
- high knees
- arm upper cut
- big girl sit-ups
- scissors

Sprint 

Stretch


Let's Try Somthing New

Q:  Ginger Spice
PAX:  Cheegan, Half Pint, Dottie, Twinkles Toes, Wedding Singer, Blue Angel,Chicken Pot Pie 2.0, Ravioli Goalie 2.0

Kettlebell Rounds




Saturday, Feb 15th, 8:00 am

Q: Bad Wolf

Pax: Clutch, Hot Wheels, Ginger Spice, Hobbit, Half Pint 

Tabata Rounds: 1 exercise for 1 minute, 15 secs rest

KB Exercises


Round 11. Around the Bodies

2. Bent Rows

3. Dead Lifts

4. Figure 8s

      x2

Run the Loop


Round 2

5. KB Swings

6. Front Squats

7. Single Leg Deadlift

8. Side Bends

      x2

Run the Loop




Saturday Sunrise

2/8/2020 @ Boyd LeeQ- Sketch
Pax- Yankee, Ginger Spice, Hobbit, Cheegan, Dynamite, and Wedding Singer

AMRAP (15 min)
10- standing jumping jack to plank jacks
10- plank to mountain toe touch 1:1
10- reverse crunches
10- star jumps
Run the pie


Shelter!! x2
10- tricep dips arm extension (1:1)
20- step-ups 1:1
30- crunches with feet tucked crunch
1 min Wall sits 
1 min Hand stands

Mats!!
1 min Reverse plank

Butt what? X2
10 each leg Inner/outer donkey kicks
10 each leg Solid gold fire hydrants

Stretch

Tapped Out Tuesday



Tapped Out Tuesday

February 4, 2020

Q: Smacnally
Pax: Scribe, Hot Tub, Semi-Sweet, Heavy J, Breezy, APR, Yankee, ACE, Sugar Baker

Warm Up: Good mornings; JJ, High Knees, Butt Kickers and Arm Circles forward/back

The Thang: Complete each round and run to the end of the loop and back



Short, Long, Longest

2/3/20
Q: lil Sebastian 
PAX: dottie, pivot, hurricane, hobbit, twinkle toes, wedding singer, sketch, mud pie, ginger spice, britt, volunteer (respect), cookie, gridlock, cheegan
Friendly New GUY 2.0 - my nephew, Kaden joined us but disappeared before the picture. He was given the name Springs!

I like to end my Qs with a quote and today, I was having a bad afternoon and in my feelings and found this...So instead of ending with it, I started with it and asked the PAX to share their joys while we did our planks! It was such a mood booster to hear the good things going on in everyone’s lives! Thank you ladies again for sharing your joys with me! 
https://drive.google.com/uc?export=view&id=1h32pnmTk8RS-XIFFd3o-f5XQBwORQVj-

Warm up: get moving, high knees, toy soldiers, arm circles, stretch 

The Thang:
This workout was inspired by FiA Cherokee! I kept the format the same but switched some of the exercises! It was a good, sweaty one! 
https://drive.google.com/uc?export=view&id=16AAorRkEeJQ5_EUjjX87Jtg6mNPT_lNR
So we did this tabata style. First exercise 30 seconds (short), second 45 seconds (long), third 60 seconds (longest), then a 60 second plank. 5 second break between each exercise and 15 second break after the plank.
Pushups/shoulder press/bicep curls/plank
Monkey humpers/jump squats/lunges/plank
Toe touches/defenders/LBCs/plank
Jumping jacks/butt kickers/jump rope/plank
Hallelujahs/squats/Russian twists/plank 

We made it through twice. All these AMAZING PAX did 10 - 1 minute planks! ROCKSTARS!

Stretched it out. 
Finished with a picture. https://drive.google.com/uc?export=view&id=1Gt1snu1UTgaerDQIFFZwxP1MwplKoM8r

Combo Queens

2/1/2020 @Boyd Lee

Q- Sketch
Pax- hot tub, Hobbit, kazoo, ginger Spice, Yankee, cheegan
It has been a very hard week for me and many of my FiA sisters. I have had days where I want to hide under a blanket and escape but it's days like this that help me through. I know that the hardest part is putting my shoes on but once I lace those bad boys up I know it's go time. It's a constant choice I have to make but it becomes so clear when I roll up to a workout and see such positive supportive women that it's where I need to be. Y'all give me so much strength and purpose. I truly appreciate it.

Now with that mushy stuff out of the way let me show you how endorphins are the bomb. com

First we warmed up and the got down to it!

Run the look or run in place for 10 min

Combo Queens- 2 sets of 10
- standing jumping jack to plank jacks
- tricep dips arm extension (1:1)
- Superman crunch
- bicep curl to side arm punch

Cardio

Butt YASSS- 1 set of 20 (1:2)
- stationary bridge with leg raise
- weighted step ups
- jump squats
- plank leg lifts
- one legged dirty girls

ABsolutely- 1 set of 20 (1:2)
- Spiderman with toe touch
- starfish crunch ( hug knees then spread out)
- inchworms
- Russian twists with weights
- apple pickers with weights

Cardio

Stretch

Fat Amy workout

The pax: CARE BEAR, Bad Wolf, Hobbit, Clutch, Ginger Spice, Volunteer, Blue Angel, Half Pint, Hotwheels

Warm up included high knees, butt kicks, toy soldiers, front/back arm circles.

The Thang :