When: Oct 6, 2020
Where: Sweat School
Q: S'mores
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
jumping jacks
imperial walkers
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.
Suicides 2min
Super Sets (4 Sets) 45sec on 15sec off x3
1. squat squat bicep curl (DBs)
rest
butt kickers with arm punches
rest
x3
2. side lunge frontal raise (1 DB)
rest
high knees up and down mat, burpee (no merkin)
rest
x3
3. bent over row then merkin
rest
moving jumping jacks
rest
x3
4. opposite tricep/ leg lift kickback
rest
inchworm-mountain climber
rest
x3
CORE (30sec on 10sec rest) x2
crunches
supermans
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