Portside

(Between Each Set of Seven exercises a Ladder will be completed. Running from the first exercise, to the second, back to the first, second, and then third, back to the first, continuing this pattern until all 4 exercises are completed. (5 Min. AMRAP). – set up each exercise about 10 yards apart.- 40 yards total)

1st Line | 5 Mountain Climbers

2nd Line | 5 Burpees

3rd Line | 10 Jump Squats

4th Line |10 Jumping Jacks

Set 1 (7 exercises, 10 reps each)

Regular Push-ups

Plank Step-Outs

Grasshopper

Jumping Sumo with Hands On the Ground

Crawl Bear to, Bear Crawl Back first line

On Knees, Shoulder Press w/ weight

Full Sit-Up 5 min AMRAP Ladder

Set 2 (7 exercises, 10 reps each)

Hand Release Push-Ups

Plank To Bear Crawl Position

Semi-Circle Mountain Climber

Scorpion Sumo Burpee With Hands On Mat

Crawl Bear to, Bear Crawl Back first line

On Knees Lateral Raise w/ weight

Single/Single, Double Boat

5 min AMRAP Ladder

Set 4 (7 exercises, 10 reps each)

Slow Push-Ups

Slow Mountain Climbers

Bird Dog Plank

Jumping Spider Push-Ups

Crawl Bear to, Bear Crawl Back first line

On Knees Bicep Curl W/weight

Renegade Row With A Push-Up

5 min. AMRAP Ladder

Relay of Sorts

8/24/2023

AO: Portside

Q: Mixer

PAX: Honey, Jagger, Haiku, Spinner, Sweet Tooth

Warm Up: Toy Soldiers and Cherry Pickers

The Thang:

We split into partners, and worked across the two parking lots. There was a card at each light post with 4 rounds of exercises. Partner A ran to the first card, and started round 1. Partner B held plank, and ran to the first card once Partner A started the first round. The partners did 35 reps of an exercise together, before Partner A took off for the next card. Partner B did the exercise Partner A was doing until A starts round 1 at the next card.

11-03-20

ELECTION DAY PARTNER WORK

AO: Portside

Q: Honey Badger

PAX: Taxi, Swiss Miss, Pinky, Honey, Jagger, Crasher, Jalapeño, Goat, Rah Rah, Skipper, Wipeout, Kapowski, Miles

Warm Up: Jumping Jacks, Arm Circles, High Knees, Butt Kickers

The Thang:

Dora: We did it a little differently. Partners did reps at the SAME time, checking in on where they were at to get to the set goal. After doing combined reps of a certain exercise, partners ran a loop together of either 1/3 or .2 mile.

50 push-ups, 100 inch worms, 150 up downs hard count (in plank), 200 shoulder taps hard count

We were SWEATING in the cold after that!

MARY: We did 20 of each: Froggers, dead bugs, pilates toe taps, penguins, and then finished out with the ab challenge of straight arm plank for 45 seconds x3.

COT: On Election Day, remember that it takes both wings for a bird to fly. Also, there will be people you love voting differently than you. Don't let it come between you and let's work together for the sake of all!

Honey Badger

10-27-20

October 27, 2020

AO: Portside

Q: Honey Badger

PAX: Taxi, Swiss Miss, Pinky, Honey, Jagger, Crasher, Carny, Confetti, Jalapeño, Goat, Disco Biscuit, Effin’, Spuds

Warm Up: Jumping Jacks, Arm Circles, High Knees, Butt Kickers

The Thang:

We had 3 THANGS: Dora, and 2 Lexicons I borrowed from Grasshopper's Southside workout. They were fierce! We loved it. We added in something to the ab Lexicon to raise the bar a little ;) and put a challenge to Southside!

Dora: 1 pax did reps while the other ran across parking lot (short). Combined reps were: 100 push ups, 200 dips, 300 back squeezes

Lexicon 1: 1 sit up, 1 crunchy frog, 4 russian twists; 2 sit ups, 2 cruncy frogs, 8 russian twists; 3 sit ups, 3 crunchy frogs, 12 russian twists.... All the way up to 10, 10, 40

Lexicon 2: Mosied over to the Skate Lot and went in circle around parking lot doing as follows: 1 squat, 4 walking lunges; 2 squats, 8 walking lunges; 3 squats, 12 walking lunges... All the way up to 10, 10, 40

Ended in perfect timing and we were wrung out!

COT: All the inspiration I had today came out through my body in the workout! I hope I inspired everyone's bodies to build muscle and burn fat. And may you feel like you've walked away doing something hard, so you are ready to face whatever comes today. Always I like to remind people - if we are going to set our alarms for before 5am, let's make it WORTH IT!

Honey Badger

10-20-20

October 20, 2020

AO: Portside

Q: Swiss Miss

PAX: Carney, Pinky, Taxi, Disco biscuit, Rah Rah, Jalepeno, Tutie Fruiti, Honey Badger, Confetti, Goat, Wipeout, Crasher, Honey, Jagger, Doodle, Label Maker

Warm Up: High Knees, Butt Kickers, Toy Soldiers, Arm Circles

The Thang:

10 Absolutions

20 curls

20 calf raises

x3 and run the small lot

10 Inchworms

20 crunchy frogs

20 curtsey lunges

x3 and run the small lot

10 squat jumps

20 squat Thrusters

20 plank jacks

x3 and run the small lot

10 Burpees

20 Sumo squat

20 plank Renegade Rows

x3 and run the small lot

COT: Therefore if anyone is in Christ, he is a new creation, the old has passed away behold the new has come. 2 Cor. 5:17

We are all out here to become the best version of ourselves. I'm encouraged because Jesus promises to not just make us better, He promises to make us NEW. Great Job today ladies! I always enjoy working out with you all!

Swiss Miss

Burn & Grind

Date: 7/21/2020

AO: Portside

Q: Frizzle

PAX: Corned Beef, Swiss Miss, Pinky, Doodle, Effin' and Granola from Carpax

Warm Up: Classic Frizz : 3 Rounds 10 Jumping Jacks, 10 Squats, 10 Good Mornings

The Thang: First we started with Grinders. (Teams of 3. Two people stand at opposite points and do the work while one runs to the other and replaces you so you run to the other person and replace them. Relay style)

GRINDERS

Push ups & Carolina Dry Docks
Monkey Humpers & lunges
Raggedy Ann’s & Toy Soldiers
Burpees & Star Jumps

AMRAP BURN OUT (8 min each)

Arms

15 Bicep Curls

15 Shoulder Press

15 Tricep Extensions

15 Renegade Rows

15 Chest Flys

Legs

15 Squats

15 Bugarian Split Squats

15 Sumo Squats

15 Step Ups

15 Curtsey Lunges

Abs

15 Hello Dolly

15 Flutter Kicks

15 Scissor Kicks

15 V-Sit Bikes Crunch

15 Taco Crunch

COT: "If you want light in your life, you have to stand where it is shining"

Loop de Loop

Date: June 23, 2020

AO: Portside

Q: Chowda

PAX: Frizzle, Crasher, Label Maker, Doodle, Honey, Neptune, Pinky, Miles, Thrasher, Tango, Pickleback, Spruceski, FNG Betty Crocker

Warm Up: Smurf jacks, JJ's

The Thang:

Mosey along the paved path towards Eaton Elementary.
Pit stop at the F3 lot. Hallelujahs while waiting on the six. Partner up. 1 PAX does 10 Push Ups (the counter), 1 PAX does Plank Shoulder Taps, switch.
Continue moseying down the paved path until we reach the bus loop.
Partner up for the LOOP de LOOP: PAX run opposite ways on the loop. When they meet, complete an exercise. Continue running on the loop until they meet back at the start. Complete the same exercise again. Hallelujahs while waiting. Exercises we did were (with a count of 20):

Bobby Hurleys
Bridges on Toes
Push Ups
Curtsy Lunges
Plank Punches

Head back to the paved path. Squat for a count of 1, Lunge Walk for a count of 4. Squat 2, Lunge Walk 4. Squat 3, Lunge Walk 4. Until I call time (was trying to call it around 10 squats). Some did 13!
Mosey along the path, pit stopping at the F3 lot for dips, while everyone catches up.
Cut through the F3 lot and back to home base.
Circle up for Ab-O-Rama: 30 Left Side Crunch, 30 Right Side Crunch, 30 LBBC's

COT: "A strong women looks a challenge dead in the eye and gives it a wink." We all know Portside LOVES their parking lot...hehe. The mosey to the bus loop was just under a 1/2 mile...totally doable for this hardcore bunch! As the FiA Nation Q school doc says, "Every day we're getting faster or slower. Getting stronger or weaker. There is no in between. Things should be slightly uncomfortable. That's where growth occurs." That was the goal today - To push you out of your comfort zone and show you that you can accomplish tasks you didn't think possible. Awesome job!

Peace,

Chowda

Strength Cardio Blocks

Date: May 21, 2020

AO: Portside

Q: Frizzle

PAX: Tango, Stiletto, Jagger, Swiss Miss, Honey, Pinky, Snooze Button, Crasher

Warm-up: 3 rounds/10 each-Jumping Jacks, Toy Soldiers, Good Mornings

The Thang:

3 Rounds of each block

1st round - 1min

2nd round - 45sec.

3rd round - 30sec.

Block 1

Squats

Bent Over Rows

Butt Kickers

Block 2

Reverse Lunges

Bicep Curls

High Knees

Block 3

Lateral Lunges

Shoulder Press

Burpees

Block 4

Sumo Squat

Tricep Extension

Star Jumps

Block 5

Deadlift

Lateral/Front Raise

Lunge Jumps

Block 6

Curtsy Lunges

Chest Fly

Squat In/Out

COT: “You can tell who the strong women are. They are the ones you see building up one another instead of tearing each other down”

I did this workout on Zoom during those dark times and practically died so I was nervous to do it again. It was so much easier to do it with people by my side rather than on a screen!

Much Love, Frizzle

Uppers

Date: February 4, 2020

Q: Chowda

PAX: Tango, Frizzle, Jagger, Honey, Jaws, Taxi, Rah Rah, Pinky, Neptune

AO: Portside

I have been pumped that the FiA Archives website is up and running! I mean, I've only mentioned it like once or twice ;). I stumbled across a workout called "Uppers," from Mary Lou in Carpex. She just so happens to be Zia's twin sister, so, of course, I had to Q this one! Here's what went down:

Warm Up: 20 ic JJ's, some random number of arm circles/forward&back, 20 ic Toy Soldiers

Mosey to the bathroom hut by the tennis courts for the first Round of Uppers. Here's the description from Mary Lou:

"What is an upper? Well, it’s a round of four called exercises with a minute rest between rounds. On round two you UP the ante by making the called exercises slightly harder. Therefore, pushing yourself just a bit more when you think you can’t. Strength in numbers…better together. This is so true."

We followed the same routine except did 10 second rests between each exercise and 10 second rest between rounds in place of 1 minute.

Block 1–Round 1:

Handstands against the wall (30 seconds)

Wall sit (1 Minute)

Tricep Dips (1 Minute)

Curb Squats (30 seconds each side) - We did regular squats for 1 minute.

Round 2:

Hand stands with pit taps

Wall sit with air press

Dips (with legs elevated, legs straight, or one legged dips–any way that increases the difficulty from the previous round) - We did one legged dips, 30 seconds each side.

Curb Squats with a hop - We did jump squats.

Mosey around the tennis court parking lot, cross over to the F3 lot, ending at the playground bathroom hut.

Block 2–Round 1: (all done for 1 minute)

Merkins

Curtsy Lunges

Calf Raises on the curb

Paincakes (thanks to FiA Greenville for this gem of an exercise)

Round 2:

Burpees

Skaters

Jump Ropes

Paincakes (same as round 1)

Mosey back to main parking lot, taking the long way home. We pit stopped at the bleachers, running up/down 2 times.

Block 3 - Round 1 (This block is a Chowda Special):

Hello Dolly's

Heels to Heaven

Glute Bridges

Grasshoppers

PAX chose to run the double lot, the single lot, lunge walk or power skip 1/2 of the lot before moving on to the next round of Abs.

Round 2:

Hello Dolly's with a reach in the middle

Heels to Heaven with leg extension

Glute Bridges on toes

Spider Merkins

COT: "Stepping onto a brand new path is difficult, but not more difficult than remaining in a situation, which is not nurturing to the whole woman." - Maya Angelou

Another amazing morning at Portside! Are there really any other types of AM's there?!

Honey - so good to see you back out and finally feeling better.

Jaws and Neptune - loads of mumble chatter this AM, love the camaraderie!

Pinky - we missed you, hope you had a good trip.

Tango - wow! who knew you were a handstand pro?!

Frizzle - super impressed with your strength during the handstand shoulder taps, I almost face planted on my 1 sec demo.

Rah Rah - hope the wrist feels better, love that you do you always with a smile.

Taxi - I noticed you killing those Hello Dolly reaches, Glowworm would be proud (or tell you you're doing them wrong ;) )

Jagger - I like that you take the long way in each lot, hitting each corner!

Keep being awesome ladies!

Peace,

Chowda

Tour De Portside

Date: January 30, 2020

Q: Chowda

PAX: Tango, Jaws, Swiss Miss, Jagger, Taxi, Rah Rah, Carny, Frizzle

AO: Portside

Grasshopper's preblast said they'd do a Tour de Southside, so I was inspired to plan something similar across town at Portside. It was raining upon arrival. I always have backup workouts stored in my phone or in this case, my glovebox. I gave the PAX the choice to head to the shelter or stick to the original plan. They chose to hang in the drizzle! We did a mini Tour, hitting the skate park, the mini loop, and the basketball court. Here's what went down:

Warm Up: High Knees while I whine about not having my act together, 2 min of PAINCAKES! (or more like mudcakes? puddlecakes? this AM)

The Thang: And...we're off!

Mosey to the skate park and hit the bowl.

10 dips on bench, run the bowl, 10 dips on the other side. Rinse & repeat 5 times.

Mosey to the mini loop (we need to name this...next week let's hear your ideas).

Circle up. 1 person runs down the path, around the loop and back while the others do curtsy lunges or plié squats. Once back, the next person runs. Rinse & repeat until all PAX have run.

Mosey (hehe) to the basketball court. Line up on the end line for a ladder.

Complete 1 boot strapper, duck walk to the other end, do 2 boot strappers, duck walk back. Rinse & repeat until you hit 5, then come back down the ladder (4 boot strappers, duck walk, 3 bt, duck walk...)
Complete 1 push up, bear crawl across, 2 push ups - same pattern as above. We switched to side shuffle instead of bear crawl after round 1 because our hands were wet and frozen.

Mosey back to the lot along the duck pond path, choosing to go the long way home or the not-so-long way home.

Circle up for Ab-O-Rama.

25 ic Flutter Kicks
10 ic Windshield Wipers
6 ic Alternate Pikes (we ran out of time)

COT: Exercise is a celebration of what your body can do, not a punishment for what you ate. There's so much we can talk about about celebrating our bodies and the benefits of exercise on your mind/emotional state, etc. Think about it, reflect on it. Be proud of what you accomplish at each workout, at work, at home - whether it's little or small - it counts. Don't focus on the negative.

Congrats to Rah Rah and Frizzle for completing the Turtle Hurdle!

Props to Taxi and Rah Rah for getting in some EC miles in the rain before the workout.

Swiss Miss - 2 in one week! Keep it up! Thanks for creating a new form of Ring of Fire - ROF EXTREME. Look out Portside, Swiss Miss has plans for this one, I'm sure!

Carny - Awesome attendance. Keep up the strong work!

Jaws - I'm so glad I didn't scare you away all those months ago. You've mastered those curtsy lunges.

Jagger - Your strength and positive vibes are super motivating. Thank you!

Tango - Always giving 100%! Awesomeness.

DON'T BE AFRAID TO MOVE AROUND AT YOUR AO. You can mosey, you can go at your our pace, you can do it. You're never alone. You've got a group ready and willing to be by your side. Today, we moved spots that were very close to each other - similar to running a short jaunt in a DORA or in the lot. YOU'VE GOT THIS!

Much respect to you all. I wouldn't be where I am without you all.

Peace,

Chowda

Speed Bumping Fun

Date: December 3, 2019

Q: Chowda

PAX: Tango, Snooze Button, Jagger, Frizzle, Bob Ross, Minnow, Pinky, Road Runner, Neptune, Honey

AO: Portside

Warm Up: Cross Jacks, Side Lunges

Catch Me If You Can (sort of...we'll keep working on this Portside Peeps..hahaha): Partner Up - Working our way to the Speed Bumps - Partner A Bear Crawls, Partner B completes 10 Squat Side Kicks and runs to catch Partner A. Partner B Bear Crawls, while Partner A completes 10 Squat Side Kicks and runs to catch Partner B. Rinse and repeat until we reach the Bumps.

At the Speed Bumps, complete 4 sets of exercises and then run to the next bump. 30 was the magic number. (This was the Hops Special - 4 Corners, modified.)

Bump 1: Squats, Jump Lunges, Reverse Lunges (Hard Count), Monkey Humpers

B2: Push Ups, Dips, Shoulder Taps, Grasshoppers

B3: LBC's, Bicycles, American Hammers (Hard Count), Leg Drops

B4: Mt. Climbers, High Knees, Butt Kicks - All Hard Count, Hold Plank for 1 min.

Alternate running and back peddling between bumps heading back to the parking lot.

At mats, complete all the exercises back to back without the run.

Ab-O-Rama: Partner Up - 30 Sit Ups/Mt. Climbers, 30 Plank High Fives, 30 Sit Up Cross High Fives, 30 V/Side Crunchy thingy's.

Finish with 10 Burpees.

Awesome AM with an awesome tribe!

Peace,

Chowda

The T-U-R-K-E-Y Throwdown

Date: November 26, 2019

AO: Portside

Q: SnoozeButton

PAX: Pinky, Roadrunner, Tango, SwissMiss, Jagger, Bob Ross, Thrasher, Sparrow, Honey

Warm Up: Run the Big Parking Lot, Arm Circles while we talked the Thang

The Thang:

We spelled out our Thanksgiving Meal! All exercises were done 28 times, for our November 28th feast.

T- Toy soldiers IC

U-Upright Rows

R- Reverse Lunges HC

K- Kick to Side HC

E- Elbow to Knee Crunches HC

Y- Yoga- Plank x 1 min

S- Squat Pulses IC

T- Tricep Dips or Extensions

U- Up/Down Planks

F- Fire Hydrants HC

F- Flutter Kicks

I- Imperial Squat Walkers

N- Ninnie Knockers

G- Glute Bridges

C- Crunches

A- Alternating Front Lunges HC

S- Scissor Kicks HC

S- Smurf Squats

E- Elbow to Knee Plank HC

R- Raggedy Anns HC

O- Overhead Press

L- Lateral Shoulder Raises

E- Elbow Plank - 10 sec count hold per PAX

H- Humpers

A- American Hammers HC

M -Merkins

We finished right on time! Great job to the awesome PAX!!!!

COT: Didn’t have anything profound to say, but Happy Thanksgiving to all! And please visit Harris Teeter on Friday to donate non perishable food items for the Food Bank.

Triple the Fun

Date:11/20/2019

Q- Honey Badger

Pax- Double Dutch, Taxi, Snooze Button, Tango, Honey, Jagger, Thrasher, Snowbird, Neptune, Jaws

It was a cool and crisp morning, and perfect for some hard work! I had a lot planned. We didn’t quite make it through the step up knee drives with Dora, but we did as much as we could!!! It’s my fault for making everything hard count! Proud of these ladies for working and sweating hard!

We started with warmups- Arm circles, jumping jacks, and lunges.

The Thang- The workout consisted of 3 parts. 4 corners, Dora, and Mary.

4 Corners: Start in the middle with 10 pushups. Run to a corner and complete the reps in that corner, then back to the middle for another 10 pushups. And so forth until all 4 corners are complete.

Corner 1- 30 Dips, 20 mountain climbers (hard count), 10 Bobby Hurleys

Corner 2- 30 Shoulder taps, 20 sumo squats, 10 Plank leg extensions

Corner 3-30 fire hydrants (soft count), 20 up/downs in plank, 10 squat pulse (pulse for 5 sec)

Corner 4- 30 Crab explosions, 20 exploding glute bridges, 10 single leg deadllift (hard count)

Mosey to playground benches

Dora- Run around the sidewalk circle while partner works on reps

250 toe taps on bench

200 V-sit bicycles on bench

150 step up knee drive on bench (some of us almost made it to 100!)

Back to the parking lot for stretching and name-o-rama.

Thanks Ladies for coming out! We are so much better together!

8-stravaganza

Date: October 3, 2019

AO: Portside

Q:Swiss Miss

PAX:Taxi, Tango, Airborne, Rah Rah, Snooze Button, Jagger, Sparrow, Roadrunner

Warm Up:

20 Jumping Jacks (IC)

15 Toy Soldiers (IC)

30 Arm Circles (OYO)

The Thang:

Everything this morning was inspired by some favorite workouts, from some of my favorite Q's. First Up- this one came from Ocra when she led at the hub on Friday! We completed a stationary exercise followed by a traveling exercise. We did each set 4 times before moving on to a new set:

8 Jump Squats then Run with weight extended above your head- to the midline of the parking lot and back ( x 4)

8 Inchworm Pushups then Skip to mid line and back (x 4)

8 Bicep Curl/Overhead Press then side shuffle squat to mid line (x 4)

8 Tricep Extentions/Dips then Lunge (props to those who added weights to this!) to mid line and back (x 4)

We were feeling the burn after all those lunges but we transitioned to another favorite: Chowda's loop de loop.

PAX paired up and set out for a run around the parking lot. Each partner headed in a different direction. They completed the following exercises both when they met in the middle and when they made it back to the start:

8 Partner pushup claps

8 jump squat with clap at the top

8 burpees

We ended with a Ring of Fire (inspired by my husband: F3 Babyback)

Hold Plank while PAX take turns doing 8 shoulder taps

Hold Boat while PAX take turns doing 8 american hammers.

We were all sweaty by the end and everyone worked so hard!! Ladies you all are so strong, it's an inspiration!

COT/Announcements

Ladies, you can do hard things as evidenced this morning! Sometimes I'm caught off guard by how hard life is. Even though it's hard, we don't have to do it alone! The beautiful truth about Jesus is that he loves us and offers his love to us anytime we reach out to him. Let's be like that for each other! So thankful for these FiA sisters who show up to do hard things so we can get stronger together!

Swiss Miss

Portside's Presidential Fitness Test

Date: October 8, 2019

AO: Portside

Q: Sparrow

PAX: Roadrunner, Rah Rah, Swiss Miss, Taxi, Pinky, SnoozeButton, Neptune, Jaws, Tango, Honey, Jagger

Warm Up:

20 Jumping Jacks

20 Toy Soliders (Each Leg)

20 Good Mornings

The Thang:

Today’s Workout was modeled after the Presidential Fitness Test. You know, the one you did in Elementary School? I was reminiscing about this with a friend recently and thought it would be a fun challenge for the #portside

Shuttle Run – 11’s with a Run!

On one side of the parking lot, do 10 Jump Squats. Run to the other side of the parking lot and do 1 Raggedy Ann. Run back to the first side and do 9 Jump Squats, run to the other side and do 2 Raggedy Anns, rinse and repeat until you are at 1 Jump Squat and 10 Raggedy Anns.

Mile Run – Mosey around the big parking lot.

Pull Ups, Sit Ups, and Sit & Reach – A DORA.

We moseyed over to the pull-up bars and set up mats there. Partner up for a DORA! One partner would do the exercise while the other would run on the trail to the 2nd light pole and back. Then switch until you get the count between you.

Sit & Reach / V-Sit Reach – 100 V-Ups

Pull-ups – 150 Incline Pull Ups on the bars

Sit Ups – 200 LBCs

Mosey back to the parking lot, with just enough time for a quick Ring of Fire. PAX circled up and all got in a squat and one at a time, each PAX did 5 Hallelujahs.

We stretched and did the COT! These PAX killed it today and definitely aced this Presidential Fitness Test. Be encouraged with how much you have grown and all you can do now that you wouldn’t have imagined doing before!

Love, Sparrow

RoadRunner's VQ!

Date: 10/22/19

AO: Portside

Q: Roadrunnner

PAX: Pinky, Honey, Jagger, Jaws, Neptune, Tango, Swiss Miss, Rah Rah, Taxi, Sparrow

Warm up: *butt kicks *high knees *cherry pickers

Workout:

Run the big parking lot

Circuit 1: 20 reps, hard count if applicable *side leg left with opposite arm raise *squat with double jump *push ups *crunchy frogs

Repeat for second set

Run the big parking lot

Circuit 2: 20 reps, hard count if applicable *butterfly with shoulder press *Raggedy Ann's *monkey humpers *shoulder taps

Repeat for second set

Run the big parking lot

Circuit 3: 20 reps, hard count if applicable *curtsey lounges *tricep dips *Peter Parkers or Parker Peters *American hammers

Repeat for second set

Run big parking lot

Finished with a couple ab exercises and stretching!

TITLE: TERRIFIC TUESDAY

Date: 5-19-2020

AO: PORTSIDE

Q: CityLife

PAX: RahRah,Tango,Nitrous,Jaws,SnoozeButton

Warm Up: 20 Jumping Jacks IC, 20 Imperial Walkers IC, 20 Moraccans IC

The Thang: 60 squats

60 reverse lunges HC

30 monkey humpers

30 skaters

60 sumo squats

60 forward lunges HC

60 side squats 30 each side

30 calf raises

run around both parking lots

Bat wings 25 forward cirlces IC, 25 backward circles IC, 25 seal claps IC, 25 overhead claps IC

25 shoulder taps

25 hallelujahs

25 tricep dips

25 push ups or ragedy anns

Mary (AKA Ab-O-Rama): Capitan Thor 1 sit up- 4 american hammers till 10 sit ups with 40 american hammers

60 glute bridges

60 bicycles

60 flutter kicks

60 crunches

60 fire hydrants 30 es

60 donkey kicks 30 es

COT: Never accept anything less than you deserve. Remeber you teach people how to treat you-

It was thunder and lightning when I left my house to trek past southside to portside. Thank you all for joining me this am. The weather held out for us, just goes to show you never know, and that you need to just get out there.

Be Kind!

CityLIfe

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