Date: 11/25/19
Q: Aravis
PAX: River Rat, Power, Bookworm, Gilly, Lundi, Fallon, Sweet and Low, Serenity, Show Me
Warm-O-Rama
Jumping Jacks: 1 minute
Hip Circles: 8 reps outward, 8 reps inward Arm circles: 8 reps forward, 8 reps backward Inchworms: 8 reps Reverse Lunge to Knee Raise: 12 reps each side
Jumping Jacks: 1 minute
Tha Thang
Shoulder press: 30 seconds Merkins: 30 seconds Burpees: 30 seconds Mountain climbers: 30 seconds Wall-sit with bicep curl: 30 seconds Alternating reverse lunges with dumbbells: 30 seconds Squats: 30 seconds Hands-up bicycles: 30 seconds Russian twists: 30 seconds Crunches: 30 seconds Merkins: 30 seconds Sit-ups: 30 seconds Superwoman: 30 seconds
RUN/MOSEY Plank: 30 seconds Russian Twists: 30 seconds Scorpion: 30 seconds Back Extension: 30 seconds Squat to Overhead Press: 30 seconds Overhead Forward Lunge: 30 seconds Crunches: 30 seconds Shoulder Press: 30 seconds Alternating Row: 30 seconds Leg Lifts: 30 seconds Russian Twists: 30 seconds Wall-sit with bicep curl: 30 seconds Superwoman: 30 seconds
RUN/MOSEY 2 laps
We repeated the first set of exercises until it was time for cool-o-rama.
Cool-O-Rama
Ab stretch: 20 seconds Cat Cow stretch: 40 seconds Hip flexor stretch: 40 seconds Lower back stretch: 20 seconds Standing forward bend: 20 seconds
Quad stretch: 40 seconds
COT
Colossians 3:17 (NIV) And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him. Took prayer requests and closed in prayer.
ANNOUNCEMENTS
Thursday's workout has been moved to The Galley (Shelby Farms) 6:30-7:30am.
Don't forget to submit your order by the 30th!! It cannot be reopened after the deadline. We have to have 12 orders to get the shirts made! So, go check out the page and get some FIA Memphis Swag to rep at your next workout! Also, for the ones who have the credit from last year, go find it and use it to get you a new shirt! https://fia.mudgear.com/collections/fia-memphis
I had a ridiculously fun time leading this workout with all of you. Energy and spirits and laughter were high and abundant and I loved it. I was also so happy to see some PAX I don't know very well and get to know them a little better. Thanks to River Rat for operating the timer. Love ya'll.