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FiAversary

on November 13, 2021

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Ladder Wednesday

Wednesday, August 30, 2023 AO: The Woodshed PAX: The Force, Golden Girl, Cougar Q: Green Thumb The Thang: Warm Up 10 arm circles (front and back) 10 good mornings 10 windmills 20 Jumping jacks The Thang: 5 Burpees 10 Donkey Kicks (10 each side) 15 Arnold Press 20 Shoulder Taps ( R and L =1) 25 Jump Squats 30 Hammer Curls 35 Lunges or jump lunges 40 Tricep Extensions 45 Door Knobs 50 Second wall sit 55 Step Outs 60 Second Plank 55 Skaters 50 Jumping Jacks 45 Calf Raises 40 Tricep Kickbacks 35 Weighted Side bends 30 Carolina Dry Docks 25 LBC’s 20 Bicycles 15 Row the Boats 10 Brooke Burkes 5 Up/Down Planks Stretching as Time Allows COT

Top-to-Bottom

Wednesday, August 9, 2023 Play Date AO: The Treehouse Q: The Force PAX: Spike, Freestyle, Sunflower, Hurricane, lots of 2.0s The Thang: We completed 4 sets of 7 exercises working our bodies from top to bottom. We started with 7 arm exercises for 45 seconds on, 15 second rest and then moved down to abs, glutes, finishing with legs. The arms exercises consisted of: bicep curls tricep extensions pizza servers shoulder press lateral raises Carolina dry docks plank Abs: lower leg lifts Ukrainian twists Spidermans big girl sit-ups J-Los raggedy Anns LBC's Glutes (we completed with bands): bridge fire hydrants table leg lifts-left table leg lifts-right donkey kicks squat side-to-sides weighted squat pulse Legs: Lunge dips-right lunge dips-left calf raises inner thigh lifts-right inner thigh lifts-left quad leg lifts-right quad leg lifts-left The cool down consisted of walking a lap around the playground. After the pic, we named our new FNG Marissa. We settled on the name Spike because s

Rocking out with Bands

Wednesday, September 6, 2023 The Breakfast Club AO: The Woodshed Q: The Force PAX: Dough Girl, Warrior, Captain Camo, Little Mitten, Golden Girl The Thang: Our warmup consisted of walked 2 laps around the church. We did a couple of stretches before jumping in to the main workout, which consisted of 10 exercises at 1 minute each with a 25 second rest. The first 5 exercises were all exercises using bands (weights optional). side-to-sides narrow squat into calf raise glute bridge side leg lifts (right) side leg lifts (left) We took off the bands for the next 5 exercises as they were with weights only. step-ups plank rows hammer curls walking lunges supine chest flies We finished the workout with announcements, prayer, and our picture. Great way to start the day!

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