Q: Beats
When: 8/11/2020
Site: Sweat school
Pax: Blue Tiger, Aussie, Arcadia, Power, Hutch, SAL, Wings, Smores
Welcome/Disclaimer (both normal FiA and now COVID)
Warm-up:
Toy soliders, butt kickers, daisy pickers, praying mantis
The Thang:
60 jumping jack
1 suicide
50 bridge clams with weight
1 suicide
2 min burpee burnout (1 min Froggers, 1 min normal burpee)
40 alternating lunges with holding weights overhead
1 suicide
30 jump squats w/weights
1 suicide
2 min burpee burnout (1 min Froggers, 1 min normal burpee)
20 overhead jumping jacks w/weights
1 suicide
10 burpee tuck jumps
1 suicide
2 min burpee burnout (1 min Froggers, 1 min normal burpee)
3 min circuit:
Using the three cones for suicides:
Side shuffle to the first cone, 10 jumping squats at first cone, side shuffle the other side to the third cone, 10 jump squats, sprint back to first cone. Repeat for the full 3 min.
5 min- ab attack:
30 sec awkward turtles
30 sec crunches
30 sec table top legs with alternating crunches
30 sec alternating toe touches
30 sec 6 inch leg lift hold
30 sec 6 inch leg lift hold
30 sec alternating toe touches
30 sec table top legs with alternating crunches
30 sec crunches
30 sec awkward turtles
5 min- glute burnout all with weights on your hips:
30 sec normal up and down glute bridges
30 sec up/down bridge with lifting heels
30 sec on toes, clam shell glute bridge
30 sec half up/down bridge
30 sec hold high bridge
30 sec hold high bridge
30 sec half up/down bridge
30 sec on toes, clam shell glute bridge
30 sec up/down bridge with lifting heels
30 sec normal up and down glute bridges
COT:
Name-o-rama/Count-o-rama
Challenge/verse:
“Charm can be misleading,
and beauty is vain and so quickly fades,
but this virtuous woman lives in the wonder, awe,
and fear of the Lord.
She will be praised throughout eternity.
So go ahead and give her the credit that is due,
for she has become a radiant woman,
and all her loving works of righteousness deserve to be admired at the gateways of every city!”
-Proverbs 31:30-31
In a world that is constantly encouraging women to compare themselves to one another, there is so much joy that is lost with comparing. Lately, I have been convicted of how much I body shame myself and this verse keeps coming up. We are all beautiful even if we have those 6 pack abs or if we have some extra skin to protect those abs. Either way, we are beautiful past our looks and how fit we are. We are strong. We are confident. We are radiant because we embody the Lord and his love! The challenge this week is to compliment another woman this week past their looks. Compliment on the way they are an incredible wife. Mother. Friend. Woman of the Lord. Look past how their physical looks and see their heart. I can’t wait to hear about the women who are uplifted due to the way the Lord shows you the heart of every unique woman you come across this week.
Announcements:
1. FiA Olympics!! Starting next week, be ready to compete so Memphis can beat all the other regions!! We can rack up points aside from the events that FiA Nation has put on their story! Liking our posts, sharing our posts on your page, signing up for the FiA Nation newsletter, etc. are all ways to get points! Follow our social media pages for more info!
2. FiAlanthropy: Spreading Sunshine! We are making cards this month and bringing them to your workout to spread joy to ones in the hospital! Make it a fun project with your kiddos! Or if you need a stress relief, start coloring a card and see where that takes you!
3. We have workouts every day this week (except Sunday)! YAY! Stay up to date on our social medias for times and locations! Tomorrow we have an OTB at Poplar Estates @ 5:15am for a 3.25 run! Set those alarms, hydrate today, and get your running shoes ready!