Location: The Galley Date: December 7, 2019 Pax: sloth, munchkin, Betty c, dolly, gilly, power, and anchor 2 pax Gilly and Power did a morning ruck (7:25 AM) around Hyde Lake. 2.3ish miles. Seriously if you've never tried rucking ask! Its simple and we have ladies i know who would offer up their ruck for you to try. Warm up: squats, praying mantis, side pickers, arm hugs. All done IC for 10 reps. BONUS WARM UP! Run down the middle of the parking lot in various ways and jog the perimeter back to the start. We did high knees, followed by traveling jumping jacks, traveling squat jumps, and side shuffles. Now our heart rate was up and our minds ready for the meat of this workout. The THANG! Strength-Cardio and Core. My favorite way to not only burn calories but this is often how I workout at home when I'm not with all my FiA buddies. 6 groups. Each group is 6 minutes long for a total of roughly 40 minutes. Format: All pax line up in a straight line in the middle of the lot facing the curb. All weights are set here. Our mats were placed a short distance away up against the curb. You will do 12 reps of a strength move followed by a cardio move to you mat . Once at mat you will do a core move (reps shared by doula each time since they varied) then hop up and do your cardio move back to your weights . Rinse and repeat for the full 6 minutes. Group1. Strength- Front to lateral raise Cardio move to mat- frog hops Core move at mat- commandos or some call them plank up and downs either way they suck. Group 2. Strength- Squat to Y raise Cardio move to mat- bear crawl Core move at mat- plank arm raises Group 3. Strength- Burpee with a jump at top holding weights Cardio move to mat- weighted see-saw Core move at mat- leg raises over weights Group 4. Strength- Squat press Cardio move to mat- weighted see-saw Core move at mat- merkin into 2 mt. climbers Group 5. Strength- Burpee with jump at top holding weights. Same as group 3. Cardio move to mat- plank walk backwards. *wow this was a fun challenge Core move at mat- In and outs Group 6. Strength- low squat hold with upright row. Cardio move to mat- squat jumps holding weights Core move at mat- hold Russian twist pose and do single shoulder presses on each arm. With a little bit of time remaining we did 2 in a half minutes straight of a burnout. 5 jackknives, 5 inchworms, and 5 fast merkins non-stop! COT Announcements. FiA/F3 and 2.0 workout and fellowship at The Galley Saturday the 21st. A sign up sheet for food will be coming out shortly. Also our FiA Christmas party is under the events page be sure to check that out. Closing Word. I shared briefly on the noise and constant images we have being thrown at us during this holiday season. if we are not on guard we can easily get swept into the endless things we feel like we need to be doing or buying. It can become quickly self centered. Lets be intentional to think of ways we can serve and show kindness to others even those outside our immediate family. A co-worker, neighbor etc. I feel like during the Christmas season most people are a little more receptive to acts of kindness and simple gifts to say we appreciate you or thank you. The options are great. What's something you can do?