Surface Zero

The Thang: Make 12 stops on the way to the beach. Start with one burpee at the first stop, then 2 star jumps and one burpee at the second stop, then 3 3-count pushups, 2 star jumps, 1 burpee, etc. Stop at the beach for a photo op, then make your way back to the park stopping at all the same locations, but only one set of exercises at each stop (ie 12 reverse plank crunches at the first stop, 11 supermans at the next, and so on). We had enough time for a 5 minute round of abs at the end.

1 Burpee

2 Star jumps

3 3ct push ups

4 4ct mountain climbers

5 rocket squats

6 zebra kicks

7 sit ups

8 skaters

9 Caitlyn Clarks

10 plank rotations

11 Supermans

12 Reverse plank knee pulls

No Beach Band Day

DATE: 11/11/2023

Q: Butcher Block

PAX: XENA, Cut (Greensboro FiA), Tinker

Warm Up: AJR - Bang! Begin w/squats, imperial walkers during chorus, switch to side lunges for second verse. Jump whenever the song says, “bang.”

The Thang:

45 second tabatas w/bands. 4 rounds, 5 exercises per round, run (w/band optional) the parking lot in between rounds.

Round 1

Plank jack (band around calves)
Bird on a wire w/band (½ right leg, ½ left leg)
Raggedy Annes (w/band around wrists overhead)
Up and over (lie on back, legs straight up w/band around calves, keep one leg straight up while dropping the other to the side, alternating r/l)

Round 2

Elbow press (band around elbows, pulse elbows up to the sky)
Tricep pulses (arms behind back, band around wrists, pulse arms upward)
Elbow openers (band around elbows, open and close arms)
Banded Lawnmower pulls R
Banded Lawnmower pulls L

Round 3

Bridge w/band
Bridge pulse w/band
Clamshell R w/band
Clamshell L w/band
Plank pose w/heel lift alt L/R

Round 3

Stand w/band around ankles and lift right leg to the back, side, front (crossover) 45 seconds each.
Stand w/band around ankles and lift left leg to the back, side, front (crossover) 45 seconds each.
Repeat each move w/both legs, using pulses instead of full movements

One Minute at a Time

DATE: 2/4/2023 (26 degrees!)

Q: Butcher Block

PAX: Fire Drill, Summit, Fixer, Green Thumb, Taxi

Warm Up: OYO toy soldier, windmills, squats then Jumping Jack Motivator

The Thang:

Set one minute timer w/5 second break. (Format will be one minute of running, followed by one minute of exercise). Start out running behind tennis courts to the loop. Run for one minute, when next minute starts, do one burpee and hold plank for the remainder of the minute. Run for another minute, stop, do two burpees, then hold plank for the remainder of the minute. Continue to add one burpee at each stop - we stopped 7 times before getting to Johnny Mercer Pier.

At the pier, 3 rounds of 3 exercises, 45 seconds each

tricep dips
grumbles (named for response of the PAX after doing the first round) - side plank, top foot on a bench, bottom foot on the ground, then pulse bottom foot up toward bench
grumbles (other side)

Continue running the loop with minute intervals, as before. This time PAX do a star jump, then hold squat pulse for the remainder of the minute. Add a star jump at each stop - we did 10.

COT: Prayers for Bookworm and her family

Sandbag Mosey

DATE: 08/06

Q: Butcher Block

Warm up: Toy soldiers, windmills, squats, hamstring/knee pulls

The Thang:

Made our way to the beach carrying one 20# sandbag (taking turns and partner carry) and stopping at several points along the way

First stop - Albatross - all exercises 20 reps, 4 count (1,2,3-1, 1,2,3-2...)

forward arm circles
reverse arm circles
hold
seal claps
overhead claps

Second stop - See you when I see you (at real estate office)

Partner up - partners run in opposite directions around the building, and stop and do 3 burpees when they meet, after 4 rounds, switch to bobby hurleys for 4 rounds.

Third stop - Hotel parking lot

30 seconds each

stilleto squats
reverse diagonal lunges
side lung w/reach

Fourth stop - one minute wall sit

At beach - Dealers choice - PAX take turns calling out an exercise for the rest of the group to perform. The person choosing the exercise takes the sandbag and carries it to the water and back, hands it off to the next PAX, who then chooses an exercise. Repeat as many times as needed until it's time to run back to the AO.

We made several stops and ad libbed exercises to modify for slower PAX.

COT: Keep your face always toward the sunshine and shadows will fall behind you. - Walt Whitman

Your Way AMRAPS and Group Grinders

DATE: 04/09/2022

AO: Surface Zero

Q: Butcher Block

PAX: Fixer, Summit, Fin, Patron, Stiletto, Green Thumb, Baguette, Threshold

Warmup:

JJ, Hamstring pulls, knee pulls, windmills, runners lunge, toe touches

The Thang:

Run toward beach stopping at the edge of the park and the real estate parking lot for 5 minute "your way AMRAPS."

1st AMRAP: rotate between 3 exercises - squat kicks, calf raises, narrow squats - PAX rotate through exercises as desired (no counting, more talking :)

2nd AMRAP: shoulder taps, down dog to plank, buzz saws (in full plank not elbow plank (since we were in a parking lot). Again, PAX rotates through exercises as desired.

Stop at Tower 7 for one minute wall sit or 1 minute burpees (PAX choice - shout out to Patron and Stilleto for choosing burpees!)

At the beach - Group Grinders - count off in groups of 3's - 1's standing at one end doing Raggedy Anne's, 3's at other end doing curtsey lunges, 2's will be running together with arms linked to relieve the 3's.. Switched exercises every two rounds, allowing PAX to choose 2 new exercises each time.

Run back to the park, stopping again for one minute wall sit and 2 AMRAP stops (did 2 minute AMRAPS instead of 5 since we were running out of time. 1st AMRAP - good mornings & imperial walkers; 2nd AMRAP LBCs and bicycle crunches.

COT: "Fitness is a state of mind, not a state of the body." - Arnold Schwarzenegger

Partner Work at The Pavillion

DATE: 03/12/2022

AO: Surface Zero

Q: Butcher Block

PAX: Tea Party, Summit, Fin, Baguette, Spinner, Green Thumb

Warm up: JJ, windmills, squats, empty coat sleeves

The Thang:

Partner work 45 sec on 10 sec off, run lap around the parking lot after every 5 exercises

Sit up pass weight
Plank Walk Out + 2 Partner High Fives
Push Up + Partner Hand Press
Russian Twist pass weight
Squat + Partner Rotations
Pendulum Lunge, Right
Lunge Hold + Chop, Right
Pendulum Lunge, Left
Lunge Hold + Chop, Left
Low Plank Hold + Partner Hop Overs
Wall Sit + Partner Tricep Dip
Standing one leg forward Reach R
Standing one leg forward Reach
Low Plank Hold + Partner Hop Overs, Switch Roles
Chair pose + Partner Tricep Dips, Switch Roles
Side Plank Crunch + Partner Foot Tap, Right
Heels Together Glute Bridge
Side Plank Crunch + Partner Foot Tap, Left
Leg drops
Weighted deadlift w/overhead pressFeet Together Bicycle Crunches

Access-Ability:

DATE: 9-4-2021

AO: Surface Zero

Q: Green Thumb

PAX: Ocra, Fixer, Escape, Summit, Fin, Juicy, Crypto, Patron, Stiletto, Snowflake, Butcher Block, Monopoly, Baguette, & FNG Butterfly

Warm Up: JJ, Windmills, Imperial Walkers. Also stayed around for a few extra minutes to S.M.I.L.E

(10 of each - S-squats, M- Man Makers, I- Ice Skaters, L- Lunge, E-

The Thang:

Ran to the beach, with a stop along the way for everyone to catch up.

From Stone Street Access: Run to next access on Beach.

10 reps (total) Squat with knee lift, run street to Lumina. 10 reps Pushups. Run down lumina to next street. 10 CDD or tricep dips. Run down to street to beach access. 10 Fire Hydrants (per side)

Repeat with 20 reps.

Run back down beach to Stone Street. Everyone make way back to bball court.

Ab-o-rama : PAX call ab exercise for 20 reps.

End with ABC ab-solute fun from Baguette, and a stretch led by Snowflake.

We are so lucky to have such a glorious AO. So glad to spend that time with everyone.

TABATA-RAMA:

DATE: 8-14-2021

AO: Surface Zero

Q: Monopoly

PAX: Baguette, Fin, Fixer, Label Maker, Butcher Block, Hershey

Warm Up: Some jumping jacks, side lunges, toy soldiers, cherry pickers, probably a few others...a buffet of movement!

The Thang:

Tabata x 3 (all 45 sec work / 15 sec rest)

1st Set

Zebra kicks - left (like Donkey kicks but on feet not knees)

Push-ups

Zebra kicks - right

Surrenders

Repeat set for total of 8 work sessions

*Run ~half mile clockwise around loop, past the garden and cut back to the basketball courts through the tennis courts area*

2nd Set

Single leg sit-downs - left (lower yourself on one leg to a seated position and back up with the other leg as close to parallel with the ground as possible)

Tri-dips

Single leg sit-downs - right

Step-ups

Repeat set for total of 8 work sessions

*Armageddon* - 4 min song

3rd Set

Switch-kicks

Dead-lifts - left

Sparky Crabs

Dead-lifts - right

Repeat set for total of 8 work sessions

1 song's worth of the Nancy Drew (tried to replicate it) glute-beatdown (on hands and knees)

End with some Abs: bicycles, heel taps, American hammers, X-ups, boat to canoe, bridges, plank

COT: "Success is not final; failure is not fatal; it is the courage to continue that counts." - Winston Churchill

An Island Escape

Date: 07/31/21

AO: Surface Zero

Q: Blue

PAX: Kapowski, Atomic Peach, Ocra, Monopoly, Taxi, Ultra, & SUP

Warm Up: Played Justin Timberlake's "Can't Stop the Feeling". Did windmills, cherry pickers, and every time the song said "Dance", we did a jump squat.

The Thang:

Ran to the dock that overlooks Palm Tree Island. Swam to Palm Tree Island.

Four corners - 10 push ups, 20 LBCs, 30 jumping jacks, 40 flutter kicks

Dora - 200 tricep dips, 300 squats

Elimination tag - everyone is "it", and if you're tagged, you're eliminated

Swam back to the dock and ran back to the AO.

Stretches - shoulders, triceps, quads, hamstrings, glutes

**IMPORTANT NOTE: If we travel to Palm Tree Island again, everyone should leave all of their personal items at the AO.**

"Have a great Day"

Date: 5-16-2021

AO: Surface Zero

Q: Green Thumb

PAX: Sugar Rush, Bob The Builder, Adirondack, Patron, Posh, Hershey, Baguette, Wasabi, Monopoly & 2 FNGS Anna (Crypto) & Michelle (Lava Girl)

Warm Up: a lot of JJ, windmills, gravel pickers

The Thang:

Head to the beach!

Split into two lines for a moving Burpee line (like a cross between ring of fire & indian run. Everyone holds squat while last back runs to end and then all do a Burpee. Then next person. We spaced out and went about 1.5 beach accesses.

Then a 30:10 interval : Plank jack to stand / squat to above reach / frogger to spider man plank / star jack to reverse lunge - repeat 4 rounds.

Then a moving plank / push up line back to start.

Ran back.

Armmagedon

Interval Abs : 30:10 - side plank / side plank / 2 raggedy anns, 2 cross knife hands / knee to elbow L (switch ). repeated 2 times.

Deconstructed Doras By the Beach

Date: 4-24-2021

AO: Surface Zero

Q: Butcher Block

PAX: Wasabi, Billie, Hollywood, Ultra, Fixer, Hershey, Patron, Monopoly, Snowflake, Green Thumb

Warm Up: JJ, toy soldiers, buttkickers, high knees, windmills.

The Thang:

Run from basketball court to the beach (stone st). Quick stop at the Gazebo for 5 burpees, then stop at church parking lot for first set of the Doras - 100 Bobby Hurleys (Runner does side shuffle across the parking lot and back). 2nd stop at WB Banks Channel Public Docks - 200 Russian dips (alternating kicks with dips). 3rd stop at the beach - 300 plank jacks (runner does grapevine to the water and back). Note: 300 plank jacks in beach sand is NO joke!

Run back to the baskeball court for abs - Tabata - 30 seconds each: leg lifts, flutter kicks, scissor kicks, slow mountain climbers, LBCs, alternating toe touches, plank, side plank right, side plank left. 5 minute stretch at the end (thanks to Snowflake).

COT: The older I get, the more I see how women are described as having gone mad, when what they've actually become is knowledgeable and powerful and f#cking furious. - Sophie Heawood

My favorite things

Date: 3-13-21

AO: Surface Zero

Q: Green Thumb

PAX: @Monopoly(it was awesome getting to know you!) @Nancy Drew(always a smile) @Butcher Block (girl, you were in a magazine!) @ocra(birthday buddy) @Dawn Bailey (glad to see you two days in a row!) @Fixer(parking pass hilarity) @Baguette(bustin out the french counting) @Boo Boo (heard you step in to count when no one else was ;) @Coop (xo) @5 star() @Cornflower (sister ) @Sebastian& @Hendrix (daughter momma goals!!)@Namaste(cutest. baby. ever) @Salsita(where'd you go?!) @thumper or @Jumper (looks like you're name is jumper ) & welcome FNG Whitney@Demo

Warm Up: 100 - JJ & 50 Buttkickers, high knees, group count, with some Cherry pickers & stretching

The Thang:

Over to the "Parking field" for some shuttles:

R1: Sprint: PUsh ups
R2: Lunge Walk : Monkey Humpers
R3: Tire run : Hillbillie
R4: Bear Crawl : Raggedy Ann

Ran to field in front of Police for timed interval : 30:10 x 4 = Tarantula : Hand Release Push up

Ran back to softball field for DORA: 100- surrenders, 200-mntn climbers, 300-hallelujahs (finished with 100 once a group hit 200)

Ab-bonanza: timed 30:10 x2

Sit up punch(or v-sit punch), heel raise, Jackknife R, Jackknife L, Dead Bug

I had nothing prepared to say, and to be truthful, I was a hot mess today, but when I said Bear Crawl, this group of ladies (maybe grumbled, I dunno, there was a lot of traffic and honking) got down and bear crawled like you've never seen a group bear crawl). That's how i know I found my crew

Co-Q Fun!

Date: 10/10/20

AO: Surface Zero

Q: Ultra and Chowda

PAX: Taxi, Fixer, Nancy Drew, Blue, Cuddles, Bob the Builder, Posh, Flytrap, Frizzle, Green Thumb, Patron, Cuddles, Escape

Warm Up: Toy soldiers, cherry pickers, jumping jacks and we're off!

The Thang:

Mosey adventure around half (* more than half) the loop (According to WB Parks and Recreation Department know as THE LOOP - "the John Nesbitt Loop is a 2.45 mile loop around the heart of Wrightsville Beach.") Three stops along the way for exercises. Stops were the lot across from Robert's, the Little Chapel on the Boardwalk lot, and the Johnny Mercer's pier area. Here's what we did at each stop:

Pit Stop 1: 40's - Superwomen's with a Row/Alternating Pikes or Hand Release Push Up (you choose)

Pit Stop 2: Intervals 45 sec on/10 sec off, 2 Rounds: Burpees, Push Up w/Alternating Hand Release, Imperial Squat Walkers w/a Squat Jump, Mt. Climbers or Mt. Climber Jacks

Pit Stop 3: Intervals (same format): 4 Plank Jacks into a Bear Crawl hold, 4 Plank Shoulder Taps w/an Inch Worm, Tarantulas, American Hammers

At stop 1 frontrunners did a general potpourri. On the way back, at the turn into the park, frontrunners did a bear crawl ladder w/dips (Lexicon calls this an Ascending Curb Crawl).

Back to the B-ball Court for an Ab Potpourri!

COT: "When you start to do the things that you truly love, it wouldn't matter whether it's Monday or Friday; you wake up each morning to work on your passions." - Edmond Mbiaka

There really aren't enough words to portray the amount of motivation and love that this group brings to the table every single day. We feel honored to have you all by our side, lifting us up and cheering us on in fitness, mental health, and our every day grind. XOXO

Chowda & Ultra

Two Stop Harbor Island

Date: 10/3/20

AO: Surface Zero

Q: Green Thumb

PAX: Escape, Chowda, Bob the Builder, Snitch, Doodle, Atomic Peach, Nancy Drew, Butcher Block, Goat, Hendrix, Sebastian, Blue, Ultra & FNG Kelly (Sugah)

The Thang: Mosey (.75 mi) to Baptist church parking lot for first stop - Mr & Mrs. 30:20 intervals x4

Prisoner squat w/ hillbilly
JJ to plank Jack
Push up with straight arm reach
Russian Twist

Sprint (or hard run) to school - .25 mi

Dora at school: 100-push ups 200-shoulder taps 300-raggedy anns

Run back to start (1 mile)- Finish with abs on court

Big Adventures

Date: 8/15/2020

AO: Surface Zero

Q: Green Thumb

PAX: There were 30 of us...... Stiletto, Nancy Drew, Chowda, Frizzle, Macklemore, Patron, Hops, Hang Ten, Taxi, Snitch, KABOOM, Bob the Builder, Coopper, Posh, Pinky, Fixer, Jumper, Spruski, Flytrap, Goat, Bear, Twister, Gypsy, Butcher Block, Umpire, Setter, FNG Sue (Genie), FNG Yinnet (Tungsten), FNG Glory (Tool Time)

Warm Up: Swaying Trees, butt Kickers, Arm Circles

The Thang:

Run to Covered Church Parking Lot for Timed Intervals w/ active rest 40s:20s - 4 rounds

Jump Squats / Squat hold
Push Ups / plank
Tricep dips / reverse plank or bent knee hips up
V-Ups / Boat pose

Run to Beach for EMOM - 3 rounds

30 boy bands
20 side plank walks

The W.A.S.H. (modified for Reps) -

Wide Push ups -25
American Hammers - 50
Soccer Taps - 75
Hill Billies - 100 (ish)

Back to Start for COT

4th Of July Fun

Date: 7/4/2020

AO: Surface Zero

Q: Dr. FrizzBox (Dr. Ruth, Frizzle, Lock Box)

PAX: There were 30 of us......

Warm Up: Party In the USA by Miley Cyrus (Burpees, Squats, Toy Soldiers, Morrocans)

The Thang:

Run to Beach w/ 2 stops 7/4/1776

7 - burpees

4 - lunges (HC)

1 - plank hold

7 - Mountain Climbers

7 - Squats

6 - Push ups

Train of Pain (split in 2 groups)

Sumo Squats
Hillbillies

Mary (AKA Ab-O-Rama):

RED, WHITE, & BLUE Abs (25 each)

R Raggedy Anns

E Elbow to Knee (Imperial Walkers)

D Dead Bug

W Windshield Wipers

H Hillbillies

I Inch Worms

T Toy Soldiers

E Elbow to Knee (Imperial Walkers)

B Bicycle Crunches

L LBC’s

U U???

E Explosion Crunch (Xs & Os)

COT: "Your circle should want you to win. Your circle should clap the loudest when you have good news. If they don't, get a new circle"

Birthday Beach Blast

Date: May 29, 2020

AO: Surface Zero 2.0

Q: Frizzle

PAX: Umpire, Chowda, Jagger, Honey, Posh, Pinky, Ali, Patron, Neptune, Dr. Ruth, Lock Box, Snooze Button

Warm Up:

Jumping Jacks (IC)
Toy Soldiers (IC)
Cherry Pickers (IC)

The Thang:

Ladder

10-9-8-7-6-5-4-3-2-1 (seahorse walk to next pole between each movement)

Starfish Jumps
Dolphin Tails
Sparky Crabs
Octopus Crunch

Ring of Fire

Swimmers/Surfer Burpee

Mary (AKA Ab-O-Rama): Waterfall Boat/Canoe

Played a song and everyone switched between Boat and Canoe in a "waterfall" until the end of the song

COT: HAPPY BIRTHDAY UMPIRE! "The sand will brush off, the salt will wash away, the tans will fade, but the memories will last forever!"

Birthday's are the best days

January 11, 2020

AO: Surface Zero:

Q: Chowda

PAX: Fixer, Frizzle, City Life, Hops, Pickleback, Green Thumb, Patron, Posh, Ocra, Twister, Dr. Ruth, Butcher Block, Stiletto, Flytrap, Yellow Hat, Hard Shell, Goofy Foot

Early birthday Q for me! I decided to do a "few of my favorite things." Here's what went down:

Warm Up: 19 ic Toy Soldiers (my b-day is the 19th), Sally Ring of Fire with Hand Release Push Ups and Superman Holds

The Thang: Move on over to the field for the Ball Pit Relay! Count off by 2's to form two teams. In relay style, one team member runs across the field to pick up their team color ball (yellow or blue) and a red ball and runs back. Once back, the team performs the exercise together (exercises are written on the yellow and blue balls, reps are on the red ball). Once all team members have completed the exercise another person takes the red ball back and gets another team color ball and red ball. Here are the exercises that were on the balls:

Hello Dolly
Plié Squat
Fire Hydrants
Alligator Push Up
Burpee
Bobby Hurley
Mike Tyson
Mt. Climber
Jump Lunge
Frogger
Dips
Plank Jacks
Plank Shoulder Taps
Push Up
Tarantulas
Hallelujahs
Diamond Push Up
Plank Up/Down
Prisoner Squat
Flutter Kicks
Alternating Pikes
LBBC's
Bridges
Star Jump
Tuck Jump

Yellow team finished first and completed the last exercise with the blue team!

Staying together with our team, we did an Indian Run around the huge front field, racing team vs team. We tied!

Back at the Basketball Court, using the benches, we did an 11 without the run: Dips/Carolina Dry Docks

We circled up for Ab-O-Rama: 100's, then partner up for 41 Sit Ups/Mt. Climbers.

COT: Birthday's make me think of words like: new beginnings, celebrations, reflecting, growth. "Be willing to be a beginner every single morning."

Today was SO MUCH FUN!!!! Love Saturday's and seeing all of our AO's come together. You rock!

Peace,

Chowda

Frolicking in the grass

September 28, 2019

AO: Surface Zero

Q: Chowda

PAX: Bear, Flytrap, Stiletto, Hooked, Taxi, 2.0 Glowworm, Patron, Pinky, Fixer, FNG Mic Drop

____________________________________________________________________________

Many of us have been training for races, helping others train or get in EC (extra Credit), have been attending more workouts to support the launches of our new times and new AO, and/or have been counting numbers to get in 20 workouts in 30 days for the Turtle Hurdle Challenge!!!!! Phew! We have been busy and crushing it!

I decided to stay put at Surface Zero and give our feet a little break - frolicking in the grass will do! I turned to the FiA Nation Lexicon and pulled almost everything we did from there. Here’s what went down:

Warm Up:

40’s Mt. Climbers/Plank Jacks

(40’s are like 11’s but you start with 30 reps of one exercise and 10 of another exercise, then decrease/increase in increments of 5 -30/10, 25/15, 20/20, 15/25, 10/30). We did this without a run in between.

Broad Jump Burpees across the basketball court.

The Thang:

Head to the soccer field for Grinders.

Sparky Crabs/Dips

Squat In Outs/Plie Squat

Mike Tyson’s/Froggers

Carolina Dry Docks/Push Ups

LBC’s/LBBC’s

We did each set twice before moving on to the next. Run or Walk around the field until everyone is done.

(Grinders are teams of three. Pax A does an exercise on one side of the field, Pax B does an exercise on the other side of the field, Pax C runs from A to B and takes over Pax B’s exercise. Pax B then runs to A and takes over A’s exercise, A runs to C and takes over the exercise.)

Head to the Basketball Court for an Empty Wheelbarrow Race (Crab walk with a partner holding your feet). Move across the court, switch positions, head back across the court.

Head to the Baseball Field for a Triple Check (teams of 3 - one person wall sits, one person planks, one runs. Rotate through until everyone has done all three. In the Lexicon is says run 100 yards and back. We ran the bases.) We did the Triple Check three times per PAX request!

Head back to the Basketball Court with a Pit Stop for the Tunnel of Love (Plank side by side, first person crawls under PAX and holds plank at the end, finish when all PAX have crawled through the Tunnel of Love.)

Circle up, sitting, with backs towards the center. Hold boat pose and pass Beefy (20 pd slam ball) around. We went left and then right, twice.

Stand up and face each other in a circle. Hold Squat and pass Beefy around, stopping for 5 squat shoulder presses when you receive Beefy.

1 minute left so we did 20ic Plank Leg Up & Outs.

COT: “Your body was made to move. Respect it by staying active because it’s a necessity.” We talked about keeping your mind active too and the importance of being part of a group, whether it’s a book club or FiA. Find your tribe and keep moving forward.

Welcome FNG Mic Drop! I see a Karaoke Social happening real soon!

So many words come to mind when thinking about this morning and these ladies in attendance. I could write a book, but I’ll spare you my sappiness. Instead, here are a few words that describe these ladies: powerful, determined, motivating, supportive, fun, intelligent, witty, smelly ;).

Thanks for letting me lead and challenging me each and every day. Much respect.

Peace,

Chowda

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