Never Miss A Monday

Monday, Feb. 21, 2022 6pm

The Q - Major Pain

The PAX - Traverse, Digger (Respect), Wedding Singer, Spike, Mud Pie, Ink'd, Murph, Hot Wheels, Ginger Spice, Volunteer (Respect), Bad Wolf, and our FNG Tik Tok!

The Thang - 

Warm Up: Jumping jacks, Arm circles, Vinyasa, 2 lap run/walk

Set 1: Renegade Rows 10 each side

          Standard Push Ups 10

          Downward Dog Crunches 2 full sets

Set 2: Weighted Shoulder Shrugs 10 each side

          Wide Push Ups 10

          Flip Flop Crunch 10 each side

Set 3: Balance Arch Press 10 each side

          Staggered Push Ups 10

          Head Shoulders Knees Toes Plank 5 

Complete each set 2x. Take a quick break and stretch out shoulders between sets. 

Cool Down: Vinyasa, Side stretches, Shoulder stretches

Pulse Those Arms

 Q: Bad Wolf

Pax: Wedding Singer, Traverse, Ginger Spice, Clutch, Survivor 

Warm Up: 

                10 Windmills (in cadence)

                Butt Kicks

                High Knees

                Arm Circles (front & back)

The Thang: 

Round 1: 10 Regular & 5 Pulses per exercise

Round 2: 20 Regular & 10 Pulses per exercise

Round 3: 10 Regular & 5 Pulses per exercise

Lunge to Fence & Run Back

Full Bicep Curls

Bicep Curls Halfway Up

Bicep Curls Halfway Down

Bicep Pulses

Side Shuffle to Fence & Back

Shoulder Presses

Side Raises

Front Raises

Skip to Fence & Back

Overhead Triceps 

Tricep Kickbacks

Hammer Curls

Single Arm Rows

Finished with a minute of Cat/Cow & Mermaid Yoga Moves

Daily Quote: 

You don't get the a** you want by sitting around on it! 

Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH

Alllll the pushups

 The Q - Major Payne

The PAX - Ginger Spice, Twinkle Toes, Aristocat, Murph, Spike, Mudpie, Sparks, Wedding Singer, Clutch, Red Velvet, Traverse, Kazoo

FNG - Theo

The Thang

Warm Up: 

Jumping Jacks

Arms Circles

Vinyasa,

2 lap run

Round 1 (x2)

Renegade Rows - 10 each side

Standard Pushups - 10

Downward Dog Crunches - 2 sets

Round 2 (x2)

Shoulder Shrugs  - 10 each side

Staggered Pushups - 10

Flip Flop Crunches - 6 each side

Round 3 (x2)

Balance Arch Press - 10 each side

Wide pushups - 10

Head Shoulders Knees Toes Plank - 3 sets

Cool Down:

1 lap run

Shoulder stretches

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 

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! 

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

A Little Rain Doesn't Stop Us!

Date: March 5, 2020

Q: Bad Wolf

Pax: Hobbit, Twinkle Toes, Clutch, Ginger Spice

Warm-Up

Windmills
Toy Soldiers
Run to Light

The Thang

Tabata rounds: 1 minute of exercise, 15 second rest

Round 1

Plank Side Kicks (L)
Sit-Ups
Plank Side Kicks
Diamond Sit-Ups
Russian Twists
1M Plank

Side-Shuffle to treeline & back

Round 2

Tricep pulses Side-To-Side
Should Presses
Tricep Pulses up & down
Scarecrows
Tricep Pulses, alternating
Chicken Wings

Lunge to treeline & back

Round 3

Plank L/R lifts
Knee Cross Crunches
Plank Saws
Push Ups
Defenders
Plank Jacks

Run to the Light & Back

Round 4

Bicep Curls
Hammer Curls
Skaters

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

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!!

Never Miss A Monday

Monday night @ Paramore park
6pm - 12/16/19

Although I was late to upload the workout went quick! It was great seeing everyone again after being gone for a while due to injury. In true fashion we began with a warm up and a 10 minute round of cardio!

Once we were back we got down to business! Each exercise was done for a minute

Abs:

• flutter kicks
• pilates hip raises 
• toe touches 
• pilates leg raises 
• pilates toe taps 
• Russian twists 
• penguins 
• plank
• inchworms 
• scissor kicks 
• reverse crunches 

Arms:

• tricep dips 
• bicep curls 
• table top hold
• front dumbbell raise
• bent over row
• peck fly
• hammer curls 
• pull up your pants 
• side curls 
• scarecrow extensions 
• plank 

We stretched out and called it a night! Thank you again for those who showed up :) 

Hobbit, Wedding Singer, Blue Angel, Clutch, and Bad Wolf

Signing out- Sketch

The Three Musketeers

Warm-Up

Run to Light & Back

Round 1

Plank Side Kicks (L)

Sit-Ups
Plank Side Kicks (R)
Diamond Sit-Ups
Russian Twists
1M Plank
Side-Shuffle to fence & back

Round 2

Tricep pulses Side-To-Side

Should Presses

Tricep Pulses up & down

Scarecrows
Tricep Pulses, alternating
Chicken Wings
Lunge to fence & back

Round 3

Plank L/R lifts

Knee Cross Crunches
Plank Saws
Push Ups
Defenders
Plank Jacks

Sometimes when you're in a dark place, it feels like you've been buried. In reality, you've been planted.

11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Jeremiah 29:11

DORA, Dan, BLIMPS

Q: Caliente 

Pax: Hobbit, Half-Pint, Ginger Spice

I LOVE this weather!!  Cold enough for sleeves but nothing heavy...at least for me!!  I have been missing my FiA family and was glad to be back out this morning!  

We warmed up and got to it!!

The thang:

Dora Arms

100 overhead press

200 triceps

300 bicep curls

Lt dans

1 Squats=4 lunges 

2:8

3:12

4:16

5:20

6:24

7:28

8:32

9:36

10:40

I feel like Lt. Dan...I have no legs!!!

 

BLIMPS Abs

5 Big Girl Sit ups

10 Leg lifts

15 In & outs

20 Mtn Climbers

25 Plank with Hip Dips

30 Scissor Kicks

FiA Love,

Caliente

Four Corners

Date:
October 2, 2019

Q:
Bad Wolf

The Pax:
Clutch, Twinkle Toes, Ghiradelli, Ginger Spice, Mude Pie, Queso, Lil' Sebastian, Wedding Singer


The Thang:

Each corner of the shelter was dedicated to a different body part. We did 25 reps of 4 different exercises at each corner.

• Abs
• Crunches
• Bicycles
• Penguins
• Diamond Sit-Ups
• Arms
• Scarecrows
• Push Ups
• Reverse Flys
• Chicken Wings
• Legs
• Squats
• Walking Lunges
• Donkey Kicks
• Solid Gold Fire Hydrants
• Cardio
• Plank Janks
• Mountain Climbers
• Imperial Walkers
• Skaters

Closed with Name-O-Rama and the following quote:

You get what you work for, not what you wish for.