The Hub, our central location, meets Monday/Friday 9-9:45 a.m., Wednesday 5:30 - 6:15 a.m.

sequence 

DATE: 8/8/2025

AO: The Hub

Q: Butcher Block

PAX: Escape, Ocra, Green Thumb

Warm up: Toy soldiers, hamstring curls, windmills, JJ

The Thang: 

All PAX line up side by side.  The first PAX in line will complete: 

• one squat to standing calf raise w/overhead reach

• one broad jump

• one burpee

• one walking lunge (HD

• one inchworm push up

then back peddle to the starting line, where the next PAX will take their turn completing those 5 moves.

Any PAX not doing the 5-move sequence will do a squat with a punch until all PAX have gone.  When all PAX have completed the sequence, the group will mosey for a timed run - we did one minute.  

At the next stop, PAX will repeat the same 5-move sequence, in the same order, but the group move will change each time (curtsy lunges, Y's and T's, RDLs, big girl sit ups, monkey humpers, tricep pulses, American hammers, boy bands, etc.) Run for one minute at the end of each round.  

HIIT the Weights

DATE: 1/3/2024

AO: The Hub

Q: Butcher Block

PAX: Hops, Boho, Copper

Warm up: Toy soldiers, hamstring curls, run from parking lot, around BB courts and back

The Thang: 

Sets of 20 second high intensity cardio move, coupled w/45 second weighted move.  Complete set 4 times.  Run a lap in between each round.

ROUND 1

Cardio - 20 seconds max intensity high knees

Weighted move - 45 seconds chest fly

ROUND 2

Cardio - 20 seconds max intensity mountain climbers

Weighted move - 45 seconds squats

ROUND 3

Cardio - 20 seconds max intensity burpees

Weighted move - 45 seconds bicep curls

ROUND 4

Cardio - 20 seconds max intensity jump lunges

Weighted move - 45 seconds plank

ROUND 5

Cardio - 20 seconds max intensity star jumps

Weighted move - 45 seconds raggedy Annes

COT: Everything I lose creates space for everything I need

COUNT BY FIVES - WEIGHTED WEDNESDAY

Date: 11/06/2024

Location: The Hub

Q: Butcher Block

PAX: Setter, Fixer, Samurai, Pattie gonia, Dale, Hops, Cavern

Warm up: Mobility moves - knee to floor high kick, cross knee plank to squat twist, mountain climber kick through, side shuffle squat reach

The Thang: (Weights move with you to all stations)

Start at the first street light, do 5 man makers.  Run to the second street light, do 10 weighted sit ups, duck walk back to start, do 5 man makers.  Run to the third street light, do 15 HC American hammers, lunge walk back to the second streetlight, do 10 weighted sit ups, lunge walk back to start, do 5 man makers.  

Continue running the subsequent street lights doing the exercise indicated, and making your way back to start, doing all previous exercises on your way back.  

Remaining exercises are as follow:
20 SC weighted Raggedy Annes (tip toe walk back) 

25 Tricep kickbacks or over head triceps (press carry back)

30 Bicep Curls (suitcase carry back)

COT: “Hope is being able to see that there is light despite all of the darkness.”  Desmond Tutu

Wheel of Misfortune

Date: 5/31/2024

Location: The Hub

Q: Butcher Block

PAX: Ocra, Green Thumb, Summit, Copper, Escape, Boho

Warm up: OYO

The Thang:

Set up your “wheel” - eight cones in a circle, one cone in the center.  The eight spokes (stations) should be about 15 yards from the center and equidistant from one another. 

Pax will do 3 burpees at the center of the wheel, then carry their weights to one of the spokes (split up so everyone isn’t at the same station).  A card at each station will indicate the exercise to be performed, the number of reps, and the manner in which pax will carry their weights back to the center (ie. overhead/rifle carry, farmer carry, walking bicep curls, etc).  When PAX return to the center, they do another 3 burpees then carry their weights to the next station.  

We did 20 each of the following exercises:

1. Weighted sit ups

2. Monkey humpers

3. One legged deadlift (HC)

4. Froggers

5. 4 count plank jacks

6. Manmakers

7. Weighted squat push out (squat w/weight and while in squat, with straight arms, raise weights to shoulder height, lower weights, then rise to standing position.)

8. No surrender jump squats (from a standing position, lower yourself one knee at a time to a kneeling position, then get up and end with a jump squat.)  

Round 2, we decreased to 10 reps, round 3 (if you make it that far) 5 reps.

Shuttle Run Ladder

Date: 5/14/2024

Location: The Hub 

Q: Butcher Block

PAX: Boho, Ocra, Billie, Jennay, Green Thumb

Warm Up: 30 seconds each - squats, windmills, jumping jacks, arm circles

The Thang: 

With chalk, create 7 stations, roughly 20 yards apart.  (We did this along the walking path at the Hub).  Leave a piece of chalk at each station.  

Start with one burpee, then run to the next station.  Complete the exercise (5 star jumps), then return to the start however indicated (back pedal). Complete one burpee, then run to station one again.  Complete the exercise (5 star jumps), then run to station two. Complete the exercises (10 push ups), then return to start, however indicated (grapevine).  Add an additional station each round, returning to the start after each added station.  

Start - 1 Burpee

5 Star jumps.  Back pedal to start

10 Push ups.  Grapevine back to start (switch at 5)

15 Jump lunges.  Butt kickers back to start

20 Monkey humpers.  Side shuffle back start (switch at 10)

25 Calf raises. Skip back to start

30 Raggedy Annes.  Run back to start

After finishing the first set, repeat, but with a twist - the first person to arrive at each station may change the exercise to be performed (using chalk at that station.) 

Mosey with Stops & skips

Date: 8/30/2023

Location: The Hub 

Q: Demo

Warm Up: 30 seconds each: Michael Phelps, toy soldiers, cherry pickers, butt kicks, raggedy anns, world's best stretch 

The Thang: 

#1 Mosey to Pine Grove gazebo -> 

Skaters x 30 seconds 

Single leg step up left x 30 seconds 

Single leg step-ups right x 30 seconds 

Broad jumps x 30 seconds 

Skipping x 30 seconds 

#2 Mosey to playground parking lot -> 

Hold plank x 30 seconds 

Hallelujahs x 30 seconds 

Boy bands x 30 seconds 

Burpees x 30 seconds 

Raggedy Anns x 30 seconds 

Hold plank x 30 seconds 

#3 Mosey to shelter by splash pad LONG -> 

Skaters x 30 seconds 

Single leg step up left x 30 seconds 

Single leg step-ups right x 30 seconds 

Broad jumps x 30 seconds 

Skipping x 30 seconds 

#4 Mosey halfway down long stretch -> 

Plank x 30 seconds 

Bridge with Leg Lifts x 30 seconds 

Russian twist x 30 seconds Plank x 30 seconds 

Bridge x 30 seconds 

Russian twist x 30 seconds 

#5 Mosey to Wall near Pond-> 

Skaters x 30 seconds 

Single leg step up left x 30 seconds 

Single leg step-ups right x 30 seconds 

Broad jumps x 30 seconds 

Skipping to bridge 

Mosey back to parking lot to stretch 

arms and abs

Date: 8/23/2023

Location: The Hub 

Q: Demo

PAX: Samurai, Tatertot, Dale, Diego, Cavern, Barefoot, Billie 

Warm Up: 30 seconds each: Michael Phelps, toy soldiers, cherry pickers, butt kicks, raggedy anns, world's best stretch 

The Thang: 

Arm-o-rama 

30 seconds arms circles forward 

30 seconds arm circles backward 

30 seconds touchdown (Arms straight up and then down to chest level) 

30 seconds maracas 

30 seconds goal post press together 

30 seconds overhead press 

Parking Space Workout - 12 ½ Minutes 

10 parking spaces, use chalk to make each parking space a different exercise. Divide the group so each parking space has an even amount of people. Set a timer, stay in each parking space 1 minute, 15 secs rest - move to the next parking space to the left. 

1. Peter Parkers: Plank position, move left knee up to left elbow, then right knee up to right elbow. Feet should be flexed. 

2. Rocket Squat: 3 count down into a deep squat, on 4th count shoot up into a jump like a rocket 

3. Zebra: Downward dog position, kick one leg at a time into the air alternating sides 

4. Speed Skaters Side to side lunge movement while reaching hand across the body to the opposite foot. 

5. Slurpee - Burpee with 2 push ups 

6. Kangaroos 4 count High Knee, hands tapping your knees, then a full squat where you touch the ground. This is one rep. 

7. Plank Jack Plank position, move legs out and in like doing a jumping jack 

8. Imperial Walker Hands behind head in upright, standing position. Bring opposite knee to elbow, then switch sides 

9. Hand Release Push up Pushup performed by lowering all the way to the belly, lifting hands off the ground, then back up to push up start position. 

10. Duck Walk Squatting and walking slowly, while relying on your hips, quads, hamstrings and glutes for support

Abs 

Crunches x 30 seconds 

Dead Bugs x 30 seconds 

Plank x 30 seconds

 Bicycles x 30 seconds 

Roll Ups x 30 seconds 

Bridge x 30 seconds 

Repeat Parking Space Workout: with each activity for 30 seconds 

Ended repeating abs once 

IMPROV-a-rama

Date: 05/6/2023

Location: The Hub (Location change from surface zero)

Q: Butcher Block

PAX: Nancy Drew, Fixer, Boho, Fin, Xena, Monarch, Outnumbered (gville), Hydroflask

Warm Up: JJ, toy soldiers, hamstring curls, windmills

The Thang: 

Route 66 toward the park entrance, stopping at each lamp post to do Bobby Hurleys (starting w/1 and adding one at each stop)

Pulse or hold squat to wait for the 6.

Run to pull up bars 

• Circuit - 3 rounds, 45 seconds each; pull ups (or modified), step ups, tricep dips

Run to Ocra's hill

• 11s - imperial walkers at top, sumo squats at the bottom - end at top

Run past baseball fields.  

• Stop and circle up for  “Fireball” by Pitbull (alternate squats and diagonal reverse lunges during refrain, burpees during chorus).

Run past tennis courts

• "Dealer's choice" - One pax calls out exercise for others to perform while that pax runs down ravine, up the other side and back

Run back to shelter

• Mary - abs 30 seconds each, each pax chooses an exercise - continue until out of time.

Just a Minute!

Location: The Hub

Q: GI Jane

The Thang:

Waist & Abs (1 min each)

Raggedy anns

Imperial squats

American hammers

Baby sit-ups

Arms & Core (1 min each)

Mountain climber

Plank

Frogger/Bootstrapper

Pushups

Legs & Butt (1 min each)

Donkey kicks

Fire hydrant

Bounce squats x 3

Squat hold

WATER

Take the Bridge!

Jog to Memorial 

zig zag

Take the Bridge

zig zag

Goose Poop Island (1min) 

Tricep dips

Dead weight

Bicycles or Big girl sit-ups 

Dead weight

Break

Jog back to shelter

WATER

Rpt top 3 rounds, 30 sec each

Tour D'Hub

Date: 07/11/2022

Location: The Hub

Q: Butcher Block

PAX: Tea Party, Boho, GI Jane, Tea Party, Tweetie Bird, Lychee

Warm Ups: Toy soldiers, JJ, squats, pickers

The Thang:

Mosey toward GPI stopping at every light post to do a Bobby Hurley, adding one at each light post (11 total)

Doras At GPI - 100 incline pushups, 200 step ups (SC), 300 Russian Dips (SC) while partner runs up stairs and back.

Mosey to Ocra's hill - Dealer's choice - each PAX chooses an exercise then runs up the hill and back while the rest of the PAX stay to do that exercise. 

COT: (shared before, but always worth a reshare!) “Do not be dismayed by the brokenness of the world. All things break. And all things can be mended. Not with time, as they say, but with intention. So go. Love intentionally, extravagantly, unconditionally. The broken world waits in darkness for the light that is you.”

― L.R. Knost

All About Abs

Date: 04/08/2022

Location: The Hub

Q: Butcher Block

PAX: Tea Party, GI Jane, Summit, Ocra, Moon walk, Miss Marple, Jennay, Escape, Green, Sid

Warmups:  JJ, grass pickers, high knees, butt kickers

The Thang:
Move from shelter two park entrance - alternting between skips and running with each light post.  

45 Second Tabatas of the the following 6 ab exercises, 2 Rounds: 

• American Hammers

• Heels 2 Heaven

• Bicycles 

• Penguins

• Crunchy Frogs

• Flutter Crunch

Mosey to GPI - Mini Dora

• 50 LBCs

• 100 HC Raggedy Annes

• 150 squats

(Partner runs up stairs and back)

Indian Run (F3 calls this "NASCAR" now) back to park entrance

45 Second Tabatas of the the following 4 ab exercises, 2 Rounds: 

• LBCs 

• BBSUs

• Superman Pulses

• V-Ups

New Year's Eve B.O.M.B.S.

Date: December 31, 2021

Location: The Hub

Q: Butcher Block

PAX: Nancy Drew, Bookworm, Kaboom, Shrink Wrap, Pickleback, Yellow Hat, Boho, Summit, Baguette, Heisenberg

The Thang: Mosey to 4 different locations and complete the following exercises:

1st Stop - Rock Pile - Grab two rocks and use for exercises, as desired

• B - 5 Bobby Hurleys

• O - 10 Overhead Presses (4 count)

• M - 15 Manmakers

• B - 20 Bear Squats

• S - 25 Squats (weighted)

2nd Stop - Orca’s Hill 

• B - 5 Burpees (then run up hill)

• O - 10 O’s (each direction - then run down hill)

• M - 15 Merkins (push ups - then up hill)

• B - 20 Big girl sit ups (then down)

• S - 25 Sparky crabs (HC - then up)

3rd Stop - GPI - All PAX take a turn running up the stairs and back (resume exercises where you left off).  Repeat sets as necessary until all PAX have run up and back once.

• B - 5 Broad jumps

• O - 10 Overhead Claps (4ct)

• M - 15 Monkey Humpers

• B - 20 Bicycle Crunches (HC)

• S - 25 Split Squats (each leg)

Indian run to next stop

4th Stop - Intersection

• B - 5 Brooke Burkes (4ct)

• O - 10 Overhead Air Press (Hallelujahs)

• M -15 Mountain Climbers (HC)

• B - 20 Buzz Saws (HC)

• S - 25 Star Jumps

Indian run back to shelter

COT: "My wish for you is that you continue.  Continue to be who and how you are, to astonish the world with your acts of kindness.  Continue to allow humor to lighten the burden of your tender heart." - Maya Angelou

Having a Ball: Re-RUN

Date: November 25, 2021

Location: The Hub

Q: Butcher Block

PAX: Ocra, Tater Tot, Ms. Marple, Frizzle, Patron, Taxi, Iced T, Carbon 

Warm Up: Choose a song - rotate through the following exercises for the duration of the song

• Hold ball straight out from body and do isometric oblique/hip crunches (engage right side of your abs so that your right hip raises and right heel comes off the ground slightly, then left - alternate L/R to the beat of the song.)

• Trunk rotations - hold ball straight out from body, twist right and left.

• Overhead reach with the ball - alternating reaching right and left

• Squat with arms extended, holding ball

The Thang:

• 1 minute run (runners in the front circle back to meet up with the six)

• Hamstring curls, holding ball behind leg (squeezed between hamstring and calf) - Right leg

• Hamstring curls - Left leg

• 1 arm pushup (one hand on the ball, one hand on the ground - or both hands on ball if you want! Switch hands halfway through if doing one hand)

• 1 minute run

• Standing one leg deadlift (R)

• Lateral leaps (Like skaters but holding ball and touching it to the ground on each side)

• Standing one leg deadlift (L)

• 1 minute run

• Teapot - both arms out to the side.  Hold ball in right hand and tip to the right, while the left leg comes off the ground and out to the left.

• Teapot - same thing, other side

• Plank squeezing ball between legs

• 1 minute run

• Glute bridges squeezing ball between knees

• Glute bridges heels

• Glute bridges toes

• 1 minute run

• Leg raises squeezing ball between knees or feet

• Bird on a wire with ball

• Chair pose (narrow low squat hold) squeezing ball between knees. 

• 1 minute run

• 1 foot push up  (one foot on ball, or both feet on ball.  Switch legs at 30 seconds if doing one leg)

• Big girl sit ups

• Bobby Hurleys

• Return to shelter, incorporating  lunges with side twists and bunny hops w/ball between legs (We alternated between light posts)

COT: All PAX shared what they are thankful for!

Iron Pax Challenge 2021 The Wobbles

Date: October 8, 2021

Location: The Hub

Q: Butcher Block

PAX: Ocra, Namaste, Ms. Marple, Nancy Drew, Six String, Escape, Boho, Wagon Wheel, Tea Psrty, Jennay, Chowda, Green Thumb, Balboa, Hershey

Warm Up:  30 seconds each: squats, windmills & lego pickers

The Thang:

Set the timer for 2 minutes.

Exercises to be done are:

50 Kraken Burpees (3 hand release merkins to a burpee = 1)

50 BDE burpees (burpee, to a Bonnie Blair (jumping lunge) HC  + jump squat 

50 Bonnie Blairs (Jumping Lunge) HC

Workout starts at the cone. Start the timer.

Begin 50 kraken burpees.

When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees.

For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.

This continues until you finish all 50 kraken burpees.

After finishing 50 Kraken Burpees, run one lap (400 meters).

Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above.

When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone.

You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

After finishing 50 BDE Burpees, run two laps (800 meters).

Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)

When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone.

You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters).

You are done after completing 3 laps.

COT: Appreciate arriving at a place in your life where challenging yourself to do hard things and understanding how to take good care of yourself are not mutually exclusive concepts.

Fierce and Strong and Full of Fire

Date: September 17, 2021

Location: The Hub

Q: Butcher Block

PAX: Ocra, Namaste, Ms. Marple, Summit, Nancy Drew, Six String, Escape, Boho, Wagon Wheel

Warm Up:  Seated spinal twists, 30 seconds each: squats, run in place, butt kickers, high knees, windmills & lego pickers

The Thang:

Group run heading toward GPI.  5 Burpees at the corner before crossing the road. Once at GPI complete the following modified Dora:

• 50 Wall walkers (plank position with feet toward wall. Step feet upt the wall - like a brick in the wall but with feet instead of hands)

• 100 Star Jumps

• 150 HC soccer taps with active arms (hallelujahs, Moroccans, etc.)

(Partner 2 runs up stairs, does 3 squats, then runs back to relieve partner 1)

Walk or (if you're Ocra) bear crawl accross the bridge.  Resume running toward Ocra's hill, stopping for 5 burpees to keep the group together.  

At Ocra's hill complete "Ladder 6" (from FiAversary)

Group forms a single line at the top of the hill. All PAX begin with Raggedy Annes.  First PAX in line does one Bobby Hurley then runs down the hill and does Raggedy Annes at the bottom.  As soon as the first Pax begins to run, the next in line does a BH then runs.  Repeat until all PAX are at the bottom of the hill, doing RAs.  Then, the first in line does 2 BH and runs up the hill to do RAs at the top, next PAX follows suit.  Keep increasing the # of BH untill everyone has done 6.  

Ab-O-Rama: last 5 minutes have PAX call out an ab exercise. 30 seconds each until time is up.

COT: And one day she discovered that she was fierce, and strong, and full of fire, and that not even she could hold herself back because her passion burned brighter than her fears. 

Labor Day Convergence

Date: September 6, 2021

AO: The Hub

Q: Grasshopper

PAX: @green_thumb @Blue @Baguette @Butcher Block @Nancy Drew @ocra @Monopoly @Boo Boo @Boho @Fin @Summit @outlaw @OutKast  

Warm Up: 

The Thang: Weighted Exercises for 50 Seconds / 10 second rest (at 3 rounds per set)

·        Set 1

o   Arnold Press

o   Lateral Lunge Left, hold weight in right hand

o   Lateral Lunge Right, hold weight in left hand

·        Set 2

o   Bicycles. Hold weight overhead (optional)

o   Side V-ups, right then next round left.  Hold weight in hand (optional)

·        Set 3

o   Chest press, arms close to sides for tricep work

o   Skull Crusher / Straight Arm pull-over (alternating)

o   Side Leg raise, hold weight on thigh (closer to knee increases difficulty)

·        Set 4

o   Plank Knee-drives, double tap the knee

o   American Hammers

o   Plank Rotations, alt right and left, with dumbbell

·        Set 5

o   Squat & Kick-back right

o   Squat & Kick-back left

o   Open clamshell, top leg swing forward and back held in 90* (Keep leg level)

·        Stretch Sesh!!

COT:  Choose Your Hard - Pick Wisely:  

Strong work!  High five ~ Grasshopper

Having a Ball

Date: August 23, 2021

Location: The Hub

Q: Butcher Block

PAX: Ocra, Green Thumb, Chopped, Namaste, Moonwalk, Hershey, Ms. Marple, Outkast, Jennay

Equipment needed: each PAX should have a ball, preferably soccer/volleyball size

Warm Up: Play song (We used "You Make My Dreams Come True") - rotate through 4 movements (approximately 30 seconds each, then repeat until song is over)

1. Hold ball straight out from body and do isometric oblique/hip crunches (engage right side of your abs so that your right hip raises and right heel comes off the ground slightly, then left - alternate L/R to the beat of the song.)

2. Trunk rotations - hold ball straight out from body, twist right and left.

3. Overhead reach with the ball - alternating reaching right and left

4. Squat with arms extended, holding ball

The Thang:

Mosey to the pull up bars, stopping along the way and holding squat while waiting for slower PAX.  

Perform the following exercises for 1 min each, 15 second rest:

• Hamstring curls, holding ball behind leg (squeezed between hamstring and calf) - Right leg

• Hamstring curls - Left leg

• 1 arm pushup (one hand on the ball, one hand on the ground - or both hands on ball if you want!) Switch hands halfway through if doing one hand.

• Lateral leaps (Like skaters but holding ball and touching it to the ground on each side)

• Teapot - both arms out to the side.  Hold ball in right hand and tip to the right, while the left leg comes off the ground and out to the left.

• Teapot - same thing, other side

• 1 foot push up  (one foot on ball, or both feet on ball.  Switch legs at 30 seconds if doing one leg)

• Glute bridges squeezing ball between knees

• Leg raises squeezing ball between knees or feet

• Chair pose (narrow low squat hold) squeezing ball between knees.  

Finish set, run to the bridge at Goose Poop Island and back or stay put and do soccer taps w/ball until runners return. 

Repeat set of 10 exercises.

Return to shelter, alternating between running with ball overhead (rifle carry), walking lunges with twist (holding ball), and bunny hops with ball between feet.

COT: “And when you get to where you’re going, turn around and help her too.  For there was a time, not long ago when she was you.” 

Jumping Jack Countdown 

Date: July 30, 2021

Q: Butcher Block

PAX: Ocra, Bookworm, Passport, Keys, Nancy Drew

Warm up: 30 seconds each High Knees, Butt Kickers, Windmills, Toy Soldiers

The Thang: (modified 11s with JJ variations & burpees) - Weights recommended

10 Regular Jumping Jacks 

10 Half Jacks - (arms stop at shoulder height)

10 Straddle jumps (jumping jack - legs only)

10 Hops

1 Burpee 

ARMS Tabata 30 seconds on 5 seconds off 

Bent over row (lunge stance) right arm

Bent over row (lunge stance) left arm

Hammer curls

Overhead press

Tricep curls

9 Regular Jumping Jacks, Half Jacks, Straddle jumps, Hops

2 Burpees, then repeat arms

LEGS - tabata 30 seconds on 5 seconds off 

Standing one leg deadlift right, option to include knee raise

Standing one leg deadlift left, option to include knee raise

Standing one leg side pulse right 

Standing one leg side pulse left

Plie calf raises

8 Regular Jumping Jacks, Half Jacks, Straddle jumps, Hops

3 Burpees, then repeat Arms

ABS - Tabata 30 seconds on 5 seconds off

High plank around the worlds

Around the world LBCs or big girl sit ups

Side high plank oblique crunch right

Side high plank oblique crunch left

V-sit scissors

7 Regular Jumping Jacks, Half Jacks, Straddle jumps, Hops

4 Burpees

Bonus round - Tabata 30 seconds on 5 seconds off

raggedy Annes

monkey humpers

Hallelujahs

Soccer taps

6 Regular Jumping Jacks, Half Jacks, Straddle jumps, Hops

5 Burpees, then repeat legs

Repeat sets and continue to w/JJ and burpees in between sets

Finish with 1 Regular Jumping Jacks, Half Jacks, Straddle jumps, Hops and 10 Burpees

COT: from the book You Are Your Best Thing - "This joy I have, the world didn't give it to me, and the world can't take it away."

B.A.N.D. together

Date: July 2, 2021

Q: Green Thumb

PAX: Summit, Ocra, Escape, Nancy Drew, Salsita, Six String, Vanilla Ice, Hermione

We warmed up: JJ, Windmills, Toy Soldiers

The Thang: Short mosey through the park and stop at two spots before making it back to start.  At stops, 6 exercises, 50:10 Intervals, repeat twice.  All exercises use bands

• Legs:

  • Squats

  • Crab Walks

  • Rear leg lift

  • bridge

  • donkey kicks

  • hydrants

  • clams

• Arms:

  • Bicep Curls

  • Tricep pull down

  • Row

  • Goal post squeeze

  • External Rotation

  • Steering wheel

• Abs:

  • Side Leg lift

  • Leg lifts

  • toe touch

  • bicycle

  • plank

Weighted Grinders

Date: June 21, 2021

Q: Green Thumb

PAX: Summit, Crypto, Butcher Block, Ocra, Chopped, Hendrix

We warmed up:

The Thang: Grinders between shelter (split into groups of 3.  1 goes to other shelter, 1 stays at base, 1 starts with run between.)  Each shelter has different exercise to do until runner arrives.  Timer set for 5 mins, then switch to next round's exercise.  Move weights with you.

• R1: Alt reverse lunge with twist to base leg / Bent over row to Deadlift

• R2: Squats / Tricep Extensions

• R3: LBCs / Step Ups

• R4: American Hammers / Arnold Press

• R5: Bird Dogs / Lawn Mowers

• R6: Calf Raises / Wood Choppers

• R7: Glute Bridge / Curls

Nine rounds with a twist, or a Mosey

Date: March 8, 2021

Q: Green Thumb

PAX: @Summit @Dawn Bailey @Barbara Russell boho @Chopped @Twister @Sebastian @Hendrix @hops @Jennay @Butcher Block @escape @Twice as Nice @Salsita @ocra & visiting Warrior from Kinston

We warmed up:

The Thang: Stole/Borrowed from @Frizzle SouthSide workout.  9 rounds - 3 minutes each with a 45 sec mosey through the pines.  We did rounds for time (30 sec repeating & alternating)

Round 1:

• High Knees

• Butt Kickers

Round 2: 

• Sumo Squat Oblique Crunch

• High Plank Punch 

Round 3:

• Alternating JJ + sidekick

• Rapid fire punches

Round 4: 

• Jab, Cross, Hook, Hook, Uppercut, Uppercut (switch each time)

• Alternating front kicks

Round 5:

• Squat criss cross

• Hook, Hook, Upper, Upper

Round 6:

• Double punch burpee 

• Sumo Squat pulse

Round 7:

• Curtsy/ side kick

• one side Knee Strikes

Round 8:

• Star jacks

• Plank shoulder taps

Round 9:

• Donkey Kicks

• Sparkey Crabs

LOVE CUPID

Date: 02/12/2021

Q: Namaste (VQ)

PAX: So many and I forgot to write them down! Cuddles, Butcher Block, Chowda, Ocra, Puppy Mama, Hendrix, Sebastian, Poppins, Summit, Twice as Nice, Six String, and at least a dozen others.

Warm Up: Butt kickers, windmills, heart-shaped jumping jacks, dance to the "Cupid Shuffle"

The Thang: 

DORAs with each round set to the duration of a song. Partners alternate doing the stationary exercise and the mobile exercise to the marker and back. 

Cupid's Chokehold - Gym Class Heroes

L - Lunges / Run

Crazy in Love - Beyonce

O - Overhead Press / Gallup

Be My Lover - La Bouche

V - V-ups / Skip

Blank Space - Taylor Swift

E - Elbow to knee (hillbillies) / Run backwards

Love Shack - The B-52's

C - Curtesy lunges / Karaoke

Tainted Love - Soft Cell

U - Unicycle / Tin Soldiers

Heartless - Kanye West

P - Prayer squat / (??)

Wannabe - Spice Girls

I - Squat & lift alternating heels / Imperial Walker 

Ex's & Oh's - Elle King

D - Diamond push-ups / Run

END ZONE 

Date: 02/08/2021

Q: Butcher Block

PAX: Moai, Barrel, The Bus, Fontaine, Passport, Strum, Twice as Nice, Salsita, Twister, Chopped, Puppy Mama, Sugar Rush, Green Thumb, Chowda, Daffodil, Boho

Warm Up: 20 Jumping Jacks, toy soldiers, pickers, high knees, butt kickers

The Thang: 

Indian run from shelter to corner by the entrance to the park.  Hold plank for 30 seconds, side plank 30 seconds each side.  Run to old horse ring, where cones are set up at 10 yard intervals, each labeled with one stationary exercise and one moving exercise, as follows:  

Starting cone: Broad jumps to the 10 yd line

Cone 1: At 10 yard line 10 burpees, then walking lunges to 20 yd line 

Cone 2: At 20 yd line 20 Mike Tyson pushups, then inchworms to 30 yd line

Cone 3: At 30 yd line 30 squat with a kick back, then duck walk to 40 yd line

Cone 4: At 40 yd line 40 Twinkle toes, then grapevine to 50 yd line

Cone 5: At 50 yd line 50 Modified bicycle crunches - stay on one side for 25, then switch to other side for 25

RUN to the walking path (approx 50 yards) and back

Start at 50 yd line and work your way back

Repeat until time is up.  We did 2 full rounds.  

Run back to shelter.

COT: "Humans don't mind hardship, in fact, they thrive on it; what they mind is not feeling necessary.  Modern society has perfected the art of making people not feel necessary.  It's time for that to end."  Sebastian Junger

Circuit Breaker

Date: February 1, 2021

Q: Green Thumb

PAX: BoHo, Daffodil, Ocra, Strum, Chopped, Hops, Vegemite, Twister, Butcher Block, Fontaine, The Bus, Twice as Nice, Jig & Cello

Warm up:  Set 20: Moguls, jumping jacks, Bird Dogs & windmillls

The Thang: 

10 Stations:  50 sec/ 10 sec rest & rotate  Rinse and repeat.

1. Mntn climber burpee

2. Raggedy Anns

3. Side Shuffle Squat

4. Push up to side plank

5. Frog Jumps / backpeddle

6. Step up with squeeze

7. Tricep dip with arm raise

8. Frogger to Squat

9. Bear Crawl / Crawl Bear

10. Decline Push ups

Run:  Jog to speed bump, sprint to next, jog to next.  Continue around and back to shelter.

Finisher: Back Strength - 2 exercises 30:10, repeat 4 times

Superman with oblique crunch  /   3 pulse Strait arm kickback to fly pulses

H-O-A-G-I-E-S AND GRINDERS

Date: January 29, 2021

Q: Butcher Block

PAX: Summit, Escape, Nancy Drew, BabyBel, Sugar Rush, Chowda, Ocra, Jenn-ay, Twice as Nice, Wahine, Six String, Chopped, Blue, Billie, Dracula, Merrell, and Lava Girl. 

Warm up: 20 count jumping jacks, toy soldiers, high knees, butt kickers, pickers, and windmillls

The Thang: 

Short run to parking lot near playground.  Listen to Adam Sandler's "Lunch Lady Land" and begin the HOAGIE portion of the workout:

Tabata style: 1 minute exercise, 10 seconds

H - Hallelujahs

O - O’s

A - Alligator Merkins

G - Gorilla Humpers

I   - Imperial Walkers

E - El Capitan

S - Scorpion Dry Dock

Grinders - 2 exercises each for duration of the song (We used September- JT, Can't Stop the Feeling- JT, American Girl - Tom Petty, and Walk On -U2)

1. Squat to reverse lunges/sit ups - right twist, center reach, left twist

2. Alternating standing one leg deadlift with front kick/side deadlift

3. Squatting soldiers/High plank swimmers

4. Burpees/curtsey lunge +1/2 hillbilly

Another round of HOAGIES, and return to AO

COT: "Doubt kills more dreams than failure ever will!"

Kicking it into the Weekend

Date: January 8, 2021

Q: Green Thumb

PAX: Escape, Butcher Block, BoHo, Hendrix, Sebastian, Sugar Rush, Hops & FNG Rose (Wonder Woman

Warm Up: 100 JJ, some toy soldiers

The Thang: Stole/Borrowed from @Frizzle SouthSide workout.  9Round has 9 different "rounds" that you are at for 3 minutes each and then there is a 30 second "active rest" after the 3 minutes is up as you transition to the next round. Our "active rest" was a 30ish second mosey.  We did rounds for time (30 sec repeating & alternating)

Round 1:

• High Knees

• Butt Kickers

Round 2: 

• Sumo Squat Oblique Crunch

• High Plank Punch 

Round 3:

• Alternating JJ + sidekick

• Rapid fire punches

Round 4: 

• Jab, Cross, Hook, Hook, Uppercut, Uppercut (switch each time)

• Alternating front kicks

Round 5:

• Squat criss cross

• Hook, Hook, Upper, Upper

Round 6:

• Double punch burpee 

• Sumo Squat pulse

Round 7:

• Lunge Jumps

• Alternating Knee Strikes

Round 8:

• Toe taps (front) ankle taps (back) - (running in place)

• Plank shoulder taps

Round 9:

• American Hammer

• Boat pose

Merry Mosey

Date 12/21/2020

AO: The Hub

Q: Butcher Block

PAX: Ocra, Summit, Boho

Warm up: 30 sec each high knees, butt kickers, arm circles, wind mills

The Thang: Exercise for one song, run for the next

Playlist-

Merry Xmas, Happy Holidays - NSYNC (Alternate Boy Bands and knee drivers)

Do they know it's Christmas? (Run)

The Christmas Can Can - Straight No Chaser  (Can Cans and Good Mornings)

New York City Christmas - Rob Thomas (Run)

Santa Claus is Coming to Town - Bruce Springstein (Push ups and plank jacks)

Run Run Rudolf - Chuck Berry (Run)

Feliz Navidad - Jose Feliciano (Morroccans and Raggedy Annes)

All I want for Christmas is you

Ring of fire abs at end

COT: The best Christmas gift is to realize how much you already have.

12 Days of Christmas escalator

Date: 12/14/2020

AO: The Hub

Q: Butcher Block

PAX: Strum, Chopped, Raisinet, Hershey, Twice as Nice, Outcast, Ocra

Warm up: to Run Run Rudolph - alternate high knees and butt kicks for chorus, alternate arm circles and 

windmills during refrain.

The Thang:

Begin with 1 around the world lunge, then one around the world lunge and two star jumps, then one around the world lunge, two star jumps, three brick in the walls, etc.  Short run ~ 50m in between each set. 

1. Around the world lunge

2. Star jumps

3. Bricks in the wall

4. Big girl sit ups

5. Plie squats

6. Plank up downs

7. Down dog to push ups

8. Standing one leg deadlifts (4 each side)

9. Tricep dips

10. Windshield wipers

11. Glute bridges

12. Mountain climbers

COT: Life isn't about waiting for the storm to pass, it's learning to dance in the rain.

Black Friday Madness

Date: November 27, 2020

AO: The Hub

Q: Frizzle

PAX: Posh, Chowda, Cuddles, Pitch, Butcher Block, Strudel, Cupcake, Summitt and FNG Holmes

Warm Up: Moves to song Merry Christmas, Happy Holidays - NSYNC

The Thang:

Arm-Ageddon 30 Seconds each (3 MIN)

Arms circles forward

Arm circles backward

Touchdown

Moroccans

Chest Press

Hallelujahs 

Squat-a-thon 30 Seconds each (3 MIN)

Air Squat

Squat Pulse

Bobby Hurley

Sumo Squat

Sumo Squat Pulse

Boy Bands

30/60/Push (30 Sec/60 Sec/10 Pushups/LAP)

1. Squats/Lunges

2. Renegade Row/ Y & T raises

3. Burpee/Cross Jacks

4. Raggedy Ann/Toy Soldiers

5. Skaters/Monkey Humpers

6. Carolina Dry Docks/Inchworms

7. Hiseman's/Star Jumps

8. Peter Parkers/ Parker Peters

Lap around circle then repeat switching movements (we were supposed to repeat and switch moves but we did not have time)

COT: The greatest weapon against stress is our ability to choose one thought over another - William James

10-4 Good Boy remix

Date: 11/9/2020

AO: The Hub

Q: Green Thumb

PAX: Vineyard, Fillmore, Dracula, Babybell, Chowda, Ocra, Butcher Block, Twice as Nice, Twister & FNG Jessie (Gretel)

Warm Up: Jumping Jacks, Toy Soldiers, Gravel Pickers

The Thang:  We've done enough counting with post-election so we just worked.

Moseyed over to the field by the tennis courts & partnered up.  The format was one person work, while other runs to tree and back.  Then switch.  Rinse and repeat until 4 minute timer goes off.  Use this for 10 exercises.

1. 3 plank jacks / push up

2. tricep dip with arm extension

3. boot strapper / to half burpee (low squat)

4. Squat with toe reach & kick

5. Curtsy lunge with punch

6. Cross knee tap / cross ankle tap (L L, RR)

7. Up down hello dollies

8. Plank step to bear, step back, plank up down

9. V-up with opposite toe touch

10. Superwoman hold 10 sec

39 1/2 Loop of fun

Date: 11/2/2020

AO: The Hub

Q: Green Thumb

PAX: Moai, hops, Copper, Cornflower, Butcher Block, Hendrix, outcast, Sebastian, The Bus, Fontaine, Kix (Kicks) 

Warm Up: Squats, Jumping Jacks, Toy Soldiers (we had to warm up quick and get out!)

The Thang:

Run the park benches, stopping at 6 of them for some 39s:10s work.  Alternate set 1 and 2.

Set 1- Overhead knee Pull R, Overhead knee pull L, Plank to Down dog ankle tap, Big Girl Sit up

Set 2- Prisoner Squat, Push ups wrist tap, Low side plank hip dip R, Low side plank hip dip L

We were able to complete days 1 & 2 of the workout challenge of the month.  Strong work ladies!

COT: Be kind to yourself and others these days.  

Island Getaway

Date: 10/23/2020

AO: The Hub

Q: Butcher Block

PAX: Twice as Nice, Prada, Escape, Hops, Hershey, Ocra, Summit, Namaste, Cornflower, Uppercut, Filmore, Goddess

Warm up - 30 sec each, toy soldiers, cotton pickers, wind mills, jumping jacks

The Thang: 

Indian Run to Goose Poop Island - stop before crossing the road - do 5 alligator spider merkins - resume run.

At GPI - One person runs up the steps 5 burpees at the top, and back 

Everyone else does step ups with knee-driver and squat until everyone has run up stairs and back.

Repeat, changing exercise to tricep dips w/kick

Repeat, changing exercise to incline diamond push ups

3 rounds each

Indian run to entrance stop for abs -30 seconds each, twice through

Leg raises

Flutter kicks

Scissor kicks

Mountain climbers

Alternating toe touches

V-ups

Russian Twists

Plank

Side plank

Side plank

Return to shelter for COT

COT: "Some people are so poor, the only thing they have is money." 

Hudson fryar remembrance - f3 arkansas

Date: 10/21/2020

AO: The Hub

Q: Butcher Block

PAX: Arti, Ice Pick, Confetti, Carny, Daffodil, Wheelz, Scratch, SuperG, Cuddles, Twister, Soprano

Warm Up: OYO pickers, toy soldiers, windmills

The Thang:

H - Hand release burpees 8 total (as H is the 8th letter in the alphabet)

U- Unicycles 21

D - Dan Taylors 4 (Squat with 4 lunges)

S - Spiderman Merkins 19

O - Outlaws 15 (lying on back - leg lifts in the shape of an O)

N - No Surrenders (surrenders) 14 

Run 418m (4/18 was Hudson's birthday - we shortened for time)

Repeat workout - 5 rounds total (Hudson was 5 months old)

COT: Your brain lies to you when, at 5am, it tells you you will be happier if you stay in bed! We all know you're happier after doing a FiA workout!  Recommend the podcast "The Happiness Lab" by Yale professor, Dr Laurie Santos.  https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040

New and Improved Sprinting Ladder Workout

Date: 10/09/2020

AO: The Hub

Q: Butcher Block

PAX:  Copper, Nancy Drew, Hops, Moai, Nascar, Ocra, Trek, Balboa

Warm Up: Jumping jacks, arm circles, toy soldiers, quad and calf stretch

The Thang: 

• One minute jog, followed by 30-second sprint. 

• 30 seconds squats

• One minute jog, followed by 30-second sprint

• 30 seconds squats

• 30 seconds blades of steel

• One minute jog, followed by 30-second sprint

• 30 seconds squats

• 30 seconds blades of steel

• 30 seconds Raggedy Annes

Continue adding additional 30-second exercise after each run/sprint interval, so you will be completing 8 consecutive 30-second exercises by the last round.  Remaining exercises include:

• Plank Jacks

• Burpees

Stop at Ocra's hill for 11's!! Hallelujahs at the bottom, tuck jumps at the top.  1 minute walk when done with 11's to bring down heart rate, then sprint and pick up the ladder where you left off, adding side lunges, and then shoulder taps.

First to finish the run pick up the six, so everyone starts the next round together.  Start timer for squats when all PAX are ready.  End w/brief stretch (hamstrings, quads and calves) for remaining time.

COT: "Keep your face always to the sun and shadows will fall behind you." - Walt Whitman

Oktoberfest!

Date: 9/30/20

AO: HUB

Q: Umpire

PAX: Wheelz, Dr. Ruth, Frizzle, Lockbox, Boo Boo, Stiletto, Setter, Confetti, Carnie, Strudel, Daffodil, Crasher, Flytrap, Grasshopper, Kaboom, Patron, Ultra, and FNG Icepick

Warm Up: We started our tour to German on a long boat ride...
18 swimmers followed by a boat pose hold for approx. 30 sec
(repeat)
jog to shelter 3 as part of the warm-up

The Thang: We blared the Oktoberfest music and I shared lots of fun facts about Oktoberfest. Starting with, the first Oktoberfest was held in 1810 and was a wedding reception for Prince Ludwig and Princess Therese. Therefore, each exercise is done in reps of 18 and 10 and repeated twice for the two love birds (thanks for the 2 idea Strudel!). Also note each mosey took us about 2-3 minutes. 

At Shelter 3:
18 Jump Lunges HC (the proposal)
10 Sumo Squat with a heel raise, arms up in a T, and rotating HC (passing out beers) - note where to tie your drindl bow
repeat

Mosey to playground parking lot:
18 Curtsey Lunges HC (meeting the royals) - note the location of the Oktoberfest
10 Hallelujah (party time!)
repeat

Mosey to baseball fields
18 Pretzel leg lifts HC (Germans eat lots of soft pretzels)
10 Raggedy Ann HC (we now have beer bellies)
repeat

Mosey to stop sign
18 Burpees (after the beer burps) - this is the one time I will count in German to help everyone complete the task
10 Squat Front Kick and Back Kick HC (horse races)
repeat

Mosey back to our mats
18 Tricep Dips (dipping our pretzels in some beer cheese)
10 Mt. Climbers (just because German's love to hike and climb)
repeat

18 American Hammers (German twists - passing more beer)
1 minute Al Gore/wall sit (sitting for one more round at the beer hall)
repeat

Waterfall (German drinking game)
PAX form a circle. We started in low plank doing Brooke Burkes (hip dips) and the Q starts by switching to shoulder taps in high plank. The person to the left of the Q then switched to shoulder taps and the next, and so on and so on until everyone was now doing shoulder taps.  We continued once more through swithcing back to hip dips. We ran out of time for more but this can easily be done with any of your favorite ab exercises. 

COT: "Aus is und gar is und schad ist, dass' wahr is!" (It's over and completely done and it's a shame that it's true!) I love this workout and the fellowship that follows! PROST! 

F3 Iron Pax Monday - Week 1 2020 

https://youtu.be/BQWmmV0FYF8

Date: August 31, 2020

AO: The Hub

Q: Butcher Block

Pax: Ocra, Namaste, Chowda,Hops, Nancy Drew, Nitrous, Twister

Warm up: Butt kickers, high knees, toy soldiers

The Thang:

EMOM (called by app)- 3 burpees 

-3 Burpees (Begins Rd & EMOM timer) 

-50  Hand Release Release Merkins 

-100 Leg Raises

-150 Jungle Boi Squats 

-200 Big Boy Sit-ups 

-250 Stationary Lunge Steps (ct ea leg as 1 rep)

Particulars:

*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM. 

*Each Burpee begins and ends in the standing position. 

*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin. 

*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground. 

*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.  

*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips  at the top of the rep. Hands are free to use as momentum. 

*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (within 1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep.

F3 Iron Pax Monday - Week 0 2020

https://youtu.be/Q6BsqurSVrE

August 24, 2020

AO: The Hub

Q: Butcher Block

PAX: Ocra, Namaste, Chowda, Lockbox, Copper, Hops, Nancy Drew, Nitrous

Warm Up: OYO 

The Thang: 

4 Rounds for time: 

50 Air Squats

40 Big Girl Situps 

30 Merkins

20 Jump Lunges

10 Burpees

400m Run

COT: "I have never met a man so ignorant that I can't learn something from him."

EMOM, don't drop

Date: 8/7/2020

AO: The Hub

Q: Green Thumb

PAX: America, Ocra, Escape, Namaste & FNG Lauren (Gypsy)

Warm Up: Short jog around the parking lot with some windmills & stretching

The Thang: EMOMs (we got through 3.5 rounds)

1. 15 Push Ups

2. 20 KB Swings

3. 20 Jump Lunges

4. 15 V-Ups

5. 15 Tuck Jumps

6. 20 Goblet Squats

7. 10 Burpees

8. 1 min plank

Short run & rest.

Butcher Block Birthday Q

Date: July 24, 2020

AO: The Hub

Q: Butcher Block

PAX: Green Thumb, Billie, Hops, Merengue, Escape, LockBox, Cuddles

Warm Up: 

1975 - The year I was born!! Jive Talkin’ - The Bee Gees

20 - Saturday night fevers (Like a windmill, but stay on the same side, point your finger toward your opposite toe, then to the sky - like John Travolta) 10 on one side, 10 on the other

20 - Moroccan night clubs

5 - Butt kicks (hard count)

ONLY do one round for the warm up, then start running (45 seconds)

The Thang: 

AMRAPS (20+20+5=45) for the duration of each song.  45 second run in between each song.

1980 - Another one Bites the Dust - Queen

20 Squat kicks (soft count)

20 Squat pulses

5 Burpees

1985 - Don't You Forget About Me - Simple Minds

20 Imperial Walkers (hard count)

20 Push ups

5 Burpees

1990 - Groove Is In the Heart - Deee-Lite

20 Jump rope kicks (hard count)

20 Raggedy Anns (hard count)

5 Burpees

1995 - Fu-Gee-La - Fugees

20 Calf raises w/Hallelujahs

20 Side lunges (soft count)

5 Burpees

2000 - Bye Bye Bye - NSYNC

20 Boy bands

20 Shoulder taps

5 Burpees

2005 - Best of You - Foo Fighters

20 Big girl sit ups w/punches

20 Tricep dips

5 Burpees

2010 - Hey, Soul Sister - Train

20 Standing side leg raises (20 right leg 20 left leg) 

20 Soccer taps

5 Burpees

2015 - Ex’s and Oh's - Elle King

20 Xs and Os (modification: v ups)

20 Gen X back extensions (like superman but arms and legs out like an X)

5 Burpees

2020 - Blinding Lights - The Weeknd

20 Zebras (Like a handstand prep - kick up with alternating legs - soft count)

20 Glute bridges

5 Burpees

COT: "Today, be the badass girl you were too lazy to be yesterday!"

Burn & Grind

Date: 7/15/2020

AO: The Hub

Q: Frizzle

PAX: Flytrap, Umpire, Lock Box, Butcher Block, Clip, Crabby Patty, and FNG's Copper, Top Shelf, Cookie Monster, and Ziggy

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

1. Push ups & Carolina Dry Docks

2. Monkey Humpers & lunges

3. Raggedy Ann’s & Toy Soldiers

4. 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"

Song Sweatdown

Date: July 11, 2020 - Saturday Converge

AO: The Hub

Q: Umpire

PAX: Patron, Dr. Ruth, Chowda, Goose, Grasshopper, Shredder, Lockbox, Nancy Drew, Taxi, Pinky, Posh, Boo Boo, Blue, Tango, Setter, Frizzle, Fixer, Hops, Merengue, Cuddles, Carabiner, Swiss Miss, FNG-Goat

Warm-up: Inchworm to 4 pushups, 4 squats, 4 reverse lunges (repeat 3 times)She's Got the Jack - Jumping Jacks, Seal Jacks, Cross Jacks, Plank Jacks (We ended the song a minute early...its a nearly 6 minute song, we were plenty warm!)

Mosey to the big open field.

The Thang: Each exercise is done to a song.  20 reps and then jog/run/shuffle about 1/2 the length of the field (approx 20 yards). Perform another 20 reps and jog/run/shuffle back to your starting point. Songs are of different lengths but on average we did 4 sets. This is a great workout routine for Q's who don't want to have to count or talk very much. ;)

Jump Around - jump lunges

Ain't No Mountain High - mt. climbers

Da Dip - tricep dips

Spider-Man Theme Song - spider-mans

All Star - star jumps

Side to Side - lateral lunges

The Monkees - monkey humpers

Push it - pushups

The Frog Song - froggers

Walk it Out - you can do reverse plank step outs but we took the opportunity to walk back to our mats and get a drink of water. 

"Millennials" were next: PAX started each exercise together trying to get in 100 reps. The first  PAX to hit 100 calls it out and all PAX stop. 1. squats 2. shoulder taps 3. High Knees 4. Leg Lifts (on the mat, inner thigh, 100 each leg) 5. Hallelujahs 6. Skaters 7. Calf raises 8. Reverse Plank Tap Outs (can do step ups on a picnic table if you already did this during the song work) 9. Hip Dips 10. Good Mornings

COT: "If we let ourselves, we shall always be waiting for some distraction or other to end before we can really get down to our work. The only people who achieve much are those who want knowledge so badly that they seek it while the conditions are still unfavorable. Favorable conditions never come. " - C.S. Lewis

Whatever your goals are don't wait for perfect conditions. You have to want it bad enough to not wait. This is ringing very true for me as I am attempting to learn the homeschool circuit and am researching curriculums to prepare for this school year. Time to seek knowledge during some unfavorable conditions. - Umpire 

Slow Burn

Date: July 6, 2021

AO: The Hub

Q: Butcher Block

PAX: SoCoLoco, Dr. Ruth, Escape, Cuddles, Bille, Hops, GI Jane

Warm-up: 2 min (30 sec each)

• Jump rope

• Knee hugs

• Leg swings

• Windmills

ALL exercises to be performed slowly, with intention, to engage appropriate muscle groups and promote good form!!

First set - 60 seconds each (4minutes - no breaks)

• Slow raggedy Annes (arms bent elbows to thighs)

• Slow push ups (all the way to to ground, release)

• Slow ½ donkey kick (keep thigh parallel to ground - lift and return to parallel) right leg

• Slow ½ donkey kick (keep thigh parallel to ground - lift and return to parallel) left leg

1.5 minute cardio - 30 seconds each: 

• Fast feet w/star jumps

• Cross jacks

• Hopscotch (hop right foot, two feet, left foot, two feet....)

Repeat first set - 45 seconds each (3 minutes)

Repeat Cardio (1.5 minutes)

Repeat first set - 30 seconds each (2 minutes)

Repeat cardio (1.5 minutes)

Second set 60 seconds each (4 minutes)

• Hollow hold (modified - slow)

• Slow elbow to hip American hammers

• Slow Carolina dry docks

• Squat w/bicep curl

Repeat Cardio (1.5 minutes)

Repeat 2nd set 45 seconds each (3 minutes)

Repeat Cardio (1.5 minutes)

Repeat 2nd set 30 seconds each (2 minutes)

Repeat cardio (1.5 minutes)

Third set 60 seconds each (4 minutes)

• Slow around the world planks (right knee to left elbow, over to right elbow, back to plank, switch legs)

• Slow swimmers

• Runner’s lunge knee taps right (low lunge, tap knee to ground)

• Runner’s lunge knee taps left

Repeat Cardio (1.5 minutes)

Repeat 2nd set 45 seconds each (3 minutes

Repeat Cardio (1.5 minutes)

Repeat 2nd set 30 seconds each (2 minutes)

COT: Someday you will really see yourself

And you will understand why it took so long.

That kind of beauty takes a long time to become

And even longer to behold.

-Laura McKowen

Traveling on RT 66

Date: June 24, 2020

AO: The Hub

Q: Chowda

PAX: Frizzle, Pickleback, Hard Shell, Setter, Dory, Bindi, Patron, Butcher Block, SoCo Loco, Mayberry, Umpire

Warm Up: 20 ic Imperial Squat Walkers, 20 ic Moroccans

The Thang: Move on over to RT 66. Starting at the first light post, complete 1 rep of an exercise, move to the 2nd light post and complete 2 reps. Rinse and repeat through the 11th light post. Total reps will equal 66. Raggedy Ann's while waiting on the six before moving on. Return down Rt 66 in the same style, completing a different exercise. Each round we either ran, power skipped or back peddled between posts. 

• Round 1 - Froggers/Run

• 2 - Mike Tysons/Power Skip

• 3 - Squat Jumps/Back Peddle

• 4 - Sparky Crabs (HC)/Run

Pit Stop for a Quadruple Check: Teams of 4. 1PAX Wall Sits, 1PAX High Planks, 1PAX Low Planks, 1PAX completes 30 HC Mt. Climbers. Rotate until everyone has completed all stations. 

• 5 - Calf Raises/Back Peddle, Power Skip, or run

Pit Stop - repeat the same Quadruple Check

Mosey back to the shelter area for Ab-O-Rama:

• 20 ic Plank Toe Taps

• 10 ic Brooke Burkes

COT: We talked about giving props to our volunteers. We are all volunteers in FiA, making this group go round, supporting one another - not because we have to, but because we want to. How awesome is that?!

Peace, 

Chowda

KICKA$$ WOMEN

Date: June 3, 2020

AO: The Hub

Q: Frizzle

PAX: Fixer, Posh, Flytrap, Corned Beef, Dr. Ruth, Umpire, Butcher Block, Twister, Lock Box, Dory

Warm Up:  Tubthumping by Chumbawamba - burpee every time "you get knocked down" plays. Good mornings and hallelujahs in between

The Thang: Partner up and one person does suicide sprints while the other chips away at the work and then switch:

K   -25 Knee Tucks (HC)

I - 50 Inchworm Push Ups

C - 75 Curtsey Lunges (HC)

K - 25 Kangaroo (4 high knees 1 squat)

A - 50 Alternating Raises (HC)

$ - 75 Shoulder Press

$ - 25 Spiderman (HC)

W 50 Weighted butterfly out to regular up

O 75 Overhead Press

M 25 Monkey Humpers

E 50 Elbow to Knee (Hillbillies)

N 75 Night Clubs (Moroccan)

Mary (AKA Ab-O-Rama): All PAX called out different AB movement and number of reps in a circle.

COT: "You can learn new things at ANY. time of your life if you are willing to be a beginner."

This one was a scorcher, but these strong women lived up to the name of the workout! 

Rainy Day Fun

Date: May 20, 2020

Q: Chowda

Pax: Butcher Block, Ocra, Frizzle, Patron, Posh, Hops, Blue, Sparrow, Kapowski, Ali, Escape

I've been waiting to share this workout for a perfect rainy day! 

10 pound Weights, 30 Reps for all

Curls

Renegade Rows (single count)

Overhead Press

Jumping Jacks

Rinse & repeat X3

Sumo Squats (20 pound weight)

Back Lunge with Hammer Curl (single count)

Side Lunge (touch weight down in the middle, single count)

Jumping Jacks

Rinse & repeat X3

LBC’s (hold weight straight out above chest)

American Hammers (single count)

Alternating Pikes (weight over head, bring towards foot, single count)

Jumping Jacks

Rinse & repeat X3

We ended with some 1 minute timed exercises (because we finished early!!!) - mountain climbers, jump ropes with tuck jumps, boy bands.

Ocra led us in a warm up of butt kicks and similar fun things. Butcher Block threw in various, awesome cardio moves in place of the jumping jacks. Frizzle blasted out some killer tunes. So happy to see Kapowski & Blue back out there! 

Thanks for putting up with me. I needed to get out of the house and clear my head. You all keep me going. 

Peace,

Chowda

Booty Burn Cardio Blast

Date: May 20, 2020

AO: The Hub

Q: Frizzle

PAX: Dr. Ruth, Lockbox, Ali, Dory, Fixer, Crasher, Stilleto, Venus

Warm Up: 3 Rounds - 10 squats, 10 good mornings, 10 toy soldiers

The Thang: Alternating Booty and Cardio Tabatas

Tabata 1 (2 rounds 30/10)

• Banded Donkey Kicks R

• Rainbow R

• Banded Donkey Kicks L

• Rainbow L

Cardio Blast (4 Rounds 20/10)

• Burpees

• Squat In Out

Tabata 2 (2 Rounds 30/10)

• Knee Tap Heel Tap Clamshell R

• Banded Love Alls

• Knee Tap Heel Tap Clamshell L

• Banded Dolphins

Cardio Blast (4 Rounds 20/10)

• Burpees

• Skaters (fast curtsey lunges)

Tabata 3 (2 Rounds 30/10)

• Knee Tap Kick Up R

• Banded Fire Hydrants R

• Knee Tap Kick Up L

• Banded Fire Hydrants L

Cardio Blast (4 Rounds 20/10)

• Burpees

• Fast Plie squats 

Tabata 4 (2 Rounds 30/10)

• Standing banded backwards leg lift R

• Banded Clamshell R

• Standing banded backwards leg lift L

• Banded Clamshell L

Cardio Blast (4 Rounds 20/10)

• Burpees

• Lunge Jumps

Tabata 5 (2 Rounds 30/10)

• Standing banded Lateral Leg Raise L

• Banded Squat Toe Tap L

• Standing banded Lateral Leg Raise R

• Banded Squat Toe Tap R

We ran out of time so the last cardio blast and tabata were combined

COT: It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom. - Aristotle

Welcome FNG Venus and shout out to Crasher for making it to her first Hub workout! In case you were wondering, Dr. Ruth and I are basically the next Mr. & Mrs. Muscle with how in sync we are.

🤙 Frizzle 

OH, My ARMS

Date: 1/27/2020

AO: The Hub

Q: Butcher Block

PAX: Escape, Green Thumb, Twister, 

Warm Up: 20 each - jumping jacks, high knees, butt kicks, toy soldiers

Equipment needed: 

• Free weights 3#, 5#, or 8#

The Thang:

Two Minute Run (we skipped because we got a late start by having to change locations)

Tabata style workout - 30 seconds on 10 second rest, 2x each exercise

• Bridged (deep low) row (pull-up 45• using edge of picnic table)

• Hollow hold with hands overhead

• Blades of steel (cat/cow shoulders in plank position)

• Hinged row (bent knees both arms)

• Push press negative (overhead press with calf raises - come down slowly)

• Bent over row (30x2 right, 30x2 left)

• Hammer curl (weight facing thighs, raise to shoulders without rotating weights)

• Standing chest press (butterfly press)

End arm circuit with Moroccan night clubs to “All the single ladies.”  Squat during chorus, then resume Moroccan night clubs.

Two minute run.

Brief leg circuit - Tabata style - same as above

• Reverse lunge w/weights 

• Single leg dead lifts w/weights

• Goblet squats w/weights

Mary (AKA Ab-O-Rama): To “Mary, Mary, Why Ya Buggin’” By RUN DMC

• Glut bridges (weights on pelvis) during chorus

• Alternate bicycle crunches and heel taps for the rest of the song

Modified workout to respond to Dr. Ruth’s 3 minute AMRAP burpee challenge - 4 PAX 146 total

COT: Prayers for Antonio Moore - former Hoggard student (Class of 2016) who died serving our country in Syria over the weekend.  

12 Days of FIA

Date: 12/13/2019

AO: The Hub

Q: Green Thumb

PAX: Twister, Cornflower, Ocra, Escape, Sockeye

Warm Up: Jumping Jacks, butt-kicks, toy soldiers, just a little to warm up

The Thang: 

Ran around the Hub loop stopping 11 times along the way for a ladder of exercises to the 12 days of Christmas tune.  Ran out of time before we got to 12 :)  Some PAX stayed for extra credit to finish. (So at stop #3, you do 3 Inch worms, 2 supermans & 1 star burpee)

1. Star Burpee with plank hold

2. Supermans w/ 10 sec hold

3. Inch worms

4. push ups

5. Pppplllllyyyyooooo   Luunnnnnnnggggeee

6. Double Crunch

7. Mountain Climbers (per side)

8. Thread the Needles (per side)

9. Curtsy Lunges (per side)

10. Broad Jumps

11. Raggedy Anns

12. Bobby Hurleys

We showed up.  We worked.  And maybe a little fun was had ;)

TREE TRIMMING, FIA STYLE

Date: 12/9/2019

AO: The Hub

Q: Butcher block

PAX: Twister, Cornflower, Green Thumb, Escape

Warm Up: Jumping Jacks, butt-kicks, toy soldiers, windmills (30 seconds each)

Props: Container w/xmas ornaments (each labeled with an exercise), christmas tree, rope ladder, stopwatch (phone)

Set up: Place Christmas tree on table in shelter.  Place Christmas ornaments ~ 50 yds away. Set up rope ladder between shelter and ornaments.  

The Thang: 

One at a time, PAX will take turns running to retrieve ornaments (hitting rope ladder on the way there and back).  Meanwhile, the group will rotate through various exercises. PAX returns w/ornament, places it on the tree and announces the next exercise.  The WHOLE group will do that exercise for one minute. The group will then start another exercise while the next PAX retrieves another ornament.  

Group exercises are as follows: (Complete all exercises then start again with jumping jacks)

1. Jumping jacks

2. Curtsey lunges

3. Hallelujahs

4. Jump rope

5. Calf-raises

6. Arm circles

Ornaments labeled with the following 1- minute exercises:

1. Tricep dips

2. Burpees

3. Squats with alternating side kicks

4. Monkey humpers

5. Push ups

6. Alternating side plank

7. Super woman

8. Peter Parkers

9. Donkey kicks

10. Bobby Hurleys

11. American Hammers

12. Brick in the wall (or shoulder taps)

13. Star Jumps

14. Push up w/a row

“Peace begins with a smile.”  - Mother Theresa (Be mindful, as you are rushing through this holiday season - head’s up, look people in the eye, and don’t forget to smile - its the easiest thing to give!)

“Give Planks”

Date: 11/28/19

Q: Umpire and Ocra

PAX: Butcher block, Fixer, Chowda, Flytrap, Posh, Barbie, Special K, Guardian, Cornflower, Tango, Sarah-FNG- C arbon

Warm up:

Windmills

Butt kickers

Toy soldiers

Cotton pickers

B-BALL Court Drills: Run to half court back and full court and back 3 X’s Sprint

 Side shuffle

 Turkey hop (long jump)

 Turkey flap

 Crockpot Planksgiving:

One member of the PAX runs out to the crockpot filled with slips of paper with various plank exercises written.  The rest of the PAX does the exercise while another person runs out to the crockpot. (We just held plank for the first one.)

Shoulder taps

Plank jacks

Spider-Man

Mt. Climbers

10 - 2 Jumping jacks + 4 skis

20 Hopping Lateral lunge

30 Good mornings

40 Jump lunges (2 skis modifier)

High five a friend

High Low

Brooke Burke

Inchworm push ups

10 - 2 Jumping jacks + 4 skis

20 Hopping Lateral lunge

30 Good mornings

40 Jump lunges (2 skis modifier)

Downward dog leg pull

Reverse plank

Windmill

Flying Turkey

Booty Break:

Pyramid of fire hydrants up to 8

30 Glut lift with knee pulse at the top

Pumpkin Pass:

Line up shoulder to shoulder in planks. Pass 3 pumpkins down the line and back for time. Try to beat the time.American hammer in a line pass the 3 pumpkins down and back.

Circle up for giving “Planks”:

Everyone tells something they are thankful for. The pax holds plank the whole time and does a push-up for each thanks.

Mary:

30 Reverse crunch to heals to heaven

20 Cork screw

30 Hello Dolly

30 flutter kicks

30 Heal taps

30 Raggedy Ann’s

Name O Rama

Circle of Trust:

“Thanksgiving is the holiday of peace, the celebration of work and of the simple life. A true folk festival that speaks the poetry of the turn of the seasons, the beauty of the seed time and harvest, the ripe product of the year and the deep deep connection of all these things with God.”

Surprise Visit!

Date: 11/20/19

AO: The Hub

Q: Chowda

PAX: Zia, Hops, Butcher Block, Patron, Posh, Umpire, Dory, Flytrap, Dr. Ruth, Grasshopper, Setter

We got an awesome surprise visit from Zia who moved away over the summer. We have missed her! 

Warm Up: 20 ic Cherry Pickers, Ring of Fire - Moroccans/5 Hallelujahs 

The Thang:  Old Skool Ladder - Complete a set then do a run, coming back to the shelter for 5 burpees and 10 knee grabs before you move on to the next set. 

• 100 Forward Lunges

• 90 Mountain Climbers

• 80 Backward Lunges

• 70 American Hammers

• 60 Squats

• 50 LBC's

• 40 Push Ups

• 30 Sit Up Cross Punches

• 20 Carolina Dry Docks

• 10 Leg Lifts

Total of 50 Burpees and 100 Knee Grabs completed!

COT: "When you connect with people who are good for you, you feel it. This is a big deal. Don't forget to acknowledge how great it is to be around someone that lights you up. Tell them, even if you feel a little weird. Your people love your weirdness."

Perfect weather, perfect company, decent music by Hops = 100 of a Day

Thanks to all who came out for the surprise and for City Life who did a drive by hug for Zia on the way to work.  Props to Flytrap and Setter for showing up slightly injured and modifying together. Thankful for this group and all of you! 

Peace,

Chowda

MUSICAL MONDAY

Date: 11/18/2019

AO: The Hub

Q: Butcher Block

PAX: Hops, Moai

Warm Up: 20 ea. Hard count: Jumping Jacks, windmills, toy soldier, butt kicks

The Thang:

All exercises set to music.  3 exercises per song. One exercise for the chorus, alternate between 2 additional exercises in between each chorus.  Short run (to 2nd shelter and back) to begin and in between each set

RUN

Sweet Home Alabama - Lynyrd Skynyrd (4:43): 

• Step ups

• Tricep dips during chorus

• Side step ups

• Tricep dips during chorus

• Start over again with step ups

RUN

Bad Moon Rising - Creedence Clearwater Revival (2:21):

• Hallelujahs

• Push ups during chorus

• Arm circles

• Push ups during chorus

• Start over w/Hallelujahs

RUN

Down on the Corner - CCR (2:46): 

• Can-cans

• Jump rope during chorus

• High knees

• Jump rope during chorus

• Start over with Can-cans again

RUN

American Pie - Don McClean (8:36)

• Raggedy Anns

• Burpees during chorus

• Squats

• Burpees during chorus

• Start over with Raggedy Anns

RUN

Mary (AKA Ab-O-Rama):

Another One bites the Dust - Queen (3:34):

• Shoulder taps

• Donkey kicks during chorus

• Hip Dips

• Donkey Kicks during chorus

• Start over w/shoulder taps

RUN

Proud Mary - CCR (3:07)

• Sit ups

• Reverse crunches during chorus

• Flutter kicks

• Reverse crunches during chorus

• Start over with sit ups

RUN

Heat Up Saturday at #the_Hub

Date: Saturday 11/16/19

Q: Green Thumb

PAX: Patron, Frizzle, Bear, Flytrap, Posh, Ocra

Warm Up: 30 JJ IC, Happy Song - Squats & Burpees, Windmills OYO

The Thang: It was a damp, chilly & super windy this morning (but NOT rainy!) so we kept it moving from shelter to shelter to do some Dirty McDeuce, XL Partner 4 Corners & 11s. 

• Indian Run to far shelter  for Dirty McDeuce (arm/ab/leg exercise - 12 count IC repeat twice (supposed to be 4 but it was too windy in that location).  

  • Hallelujah Arms

  • Whale Tails

  • Step Ups

• Run to next shelters for XL partner 4 Corners - one partner does 20 reps of first exercise while other does second exercise and switch.  Do all 4 and repeat.

  • Push Ups / Mountain climbers

  • Curtsy Lunge (hard count) / Calf Raises

  • Squat Hops / knee drivers

  • Carolina Dry Docks / plank jacks

• 11s - 1 exercise at shelter & 1 on path (10+1, 9+2 etc)

  • Down Dog Leg Pull (hard count) & 3 count tricep dips

No time for anything else.  Truth is I barely made it out of bed this morning but am SO GLAD I made it to bring the heat with you ladies this morning.  Cannot imagine a better start to my day <3

Tabata in the Rain

Date: 11/15/19

AO: the_hub

Q: Green Thumb

PAX: Cornflower, Butcher Block, Ocra, Hops, Escape, FNG Abby (Squat), FNG Maryellen (Sockeye)

Warm Up: 25 or 15 IC - JJ, Squat touches - hop together, Windmills, Toy Soldiers

The Thang: Tabata -  2 sets of 4 exercises.  Each set = 1-20/10 & 20/10 2-20/10 & 20/10 3-20/10 & 20/10 4- 20/10 & 20/10

• 1. Plank Jack, Mntn climber   / Burpee  /  Bent knee ankle touch  /  Sit up punch

  2. Half Burpee to double push up  /  Superwoman with pull back / Plank shoulder tap w/ reach behind / 2 Tricep dips to Sparky crab

We had some time left so did shelter length broad jumps, run back to start x 4

Mary (AKA Ab-O-Rama):  20 count - heels to heaven, dead bugs, reverse crunch, LBBC, spiderman pushup, American Hammers, Raggedy anns

COT:  it's been a long time for me, and I'm so glad to be back with everyone <3

Sprinting Ladder

Title:  Sprinting ladder workout - timer required; no other equipment needed

Date: 10/28/2019

AO: The Hub

Q: Butcher Block

PAX:  Escape, Moai, Twister, Cornflower

Warm Up: Jumping jacks, arm circles, toy soldiers, quad and calf stretch

The Thang:  

• One minute jog, followed by 30-second sprint.  

• 30 seconds squats

• One minute jog, followed by 30-second sprint

• 30 seconds squats

• 30 seconds blades of steel

• One minute jog, followed by 30-second sprint

• 30 seconds squats

• 30 seconds blades of steel

• 30 seconds Raggedy Anns

Continue adding additional 30-second exercise after each run/sprint interval, so you will be completing 8 consecutive 30-second exercises by the last round.  Remaining exercises include:

• Plank Jacks

• Burpees

• Hallelujahs

• Side lunges

• Shoulder taps

Those who finish the run intervals first can do toy soldiers or squats while waiting for remaining PAX.  Start timer for squats when all PAX are ready.  End w/brief stretch (hamstrings, quads and calves) for remaining time.

COT/Announcements:  

Parking Bump Special

Date: November 6, 2019

AO: The Hub

Q: Chowda

PAX: Hooked, Umpire, Butcher Block, Dr. Ruth, Hops, FNG Frizzle, FNG Ali, FNG Flipper

Warm Up: ??? Note to self (and all FiA's) - Don't wait more than 2 days to post a BackBlast. 

The Thang: Mosey over to the playground lot. Each PAX picks a parking spot. Use the parking bump for all exercises. Each exercise is timed for 1 minute. (I have this workout saved on my GymBoss App, so thankfully, I can't forget!)

• Soccer taps

• Burpees

• 1 leg hops

• Run up and down the grass hill for 3 minutes

• In/out push ups

• Carolina dry docks

• Dips

• Run 3 minutes

• Calf raises

• Bulgarian split squat pulses

• Boot strappers

• Run 3 minutes

• Go through the whole set without the runs

Mosey back to the shelter

• Flutter kicks

• Hello dollys

• Alternating pikes

• Brooke Burke's

Welcome Frizzle, Ali, and Flipper! Since this workout all 3 have returned and attended other workouts! Keep up the strong work!!!

It just so happened to be a F3 birthday Q with about 50 PAX in attendance. We rarely cross paths with the guys, but this time, (accidentally) we decided to workout in the same area. These ladies didn't skip a beat and showed the guys just how strong and powerful we all are! 

Thanks for letting me lead and challenging me. Much respect.

Peace,

Chowda

THE WONDER WORKOUT (AS IN I WONDER WHY I'M HERE)

Date: November 27, 2019

AO: The Hub

Q: Hops

PAX:  Setter, Umpire, FNG Special K

Warm Up:  15 Cherry pickers, 15 JJ, 15 forward and reverse arm circles

The Thang: 

• 90 second run

• 50 Twisting jump squats

• 50 Push-ups

• 50 Full sit-ups

• 50 Plank jacks

• 90 second run

• 40 Twisting jump squats

• 40 Push-ups

• 40 Full sit-ups

• 40 Plank jacks

• 90 second run

• 30 Twisting jump squats

• 30 Push-ups

• 30 Full sit-ups

• 30 Plank jacks

• 90 second run

• 20 Twisting jump squats

• 20 Push-ups

• 20 Full sit-ups

• 20 Plank jacks

• 90 second run

• 10 Twisting jump squats

• 10 Push-ups

• 10 Full sit-ups

• 10 Plank jacks

Mary (AKA Ab-O-Rama):  15 Burpee buy-in and buy-out, with 50 seconds abs 10 seconds rest: (1) reverse crunches, (2) leg drops, (3) lbcs, (4) the ones Hops likes 

COT:  As always, incredibly grateful for this group.