When: Oct 6, 2020
Where: Sweat School
Pax: Arcadia, SAL, Wings, and Chill Pill
We tried a new location at Germantown Baptist parking lot, it was a great space and lighting. We enjoyed it. Chill was in the air, but we warmed up really fast.
Welcome & Disclaimer
Warm O Rama
Preying mantis while I stated our mission statement
Butt kickers while I explained our 3 points- bodies, minds, and hearts
Free style jump squats (45 sec) squat hold (45 sec) x2
(during squat hold mention CORE PRINCIPAL FiA workouts are held outside. We do not cancel unless conditions are absolutely unsafe. Being together outdoors connects us with nature and each other. Valid reasons to cancel include lightning, tornado, icy roads, or flash floods. When attired appropriately hard rain, painfully cold weather, and snow are all perfectly safe and just another way to make us stronger. Locations or workouts can easily adjust to adverse conditions: seek covered areas or stick to stationary moves like burpees.
Super Sets (4 Sets) 45sec on 15sec off x3
1. squat squat bicep curl (DBs)
butt kickers with arm punches
2. side lunge frontal raise (1 DB)
high knees up and down mat, burpee (no merkin)
3. bent over row then merkin
moving jumping jacks
4. opposite tricep/ leg lift kickback
CORE (30sec on 10sec rest) x2
bridges with arms raise (1 DB over head to modify up)
fast hands crunch ( like russian twist but faster motion no weight)
squat w/ front kick
COR, NOR, COT- Challenge- give someone (stranger) a compliment today. Asked for prayer requests.
Mentioned our family vacation safety and that we can enjoy this time together. And prayed.
Announcements- Q School on Saturday, Delivering our Fialanthropy cards to Spreading Sunshine Wednesday, and Coffeteria afterwards.
3 pax for coffeteria- Wings, Arcadia, and S'mores