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    3. Shake up
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    mjstanley4
    Oct 6, 2020

    Shake up


    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

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