8/5/2020 at the Valley Roll Call: Canary, Canvas (Q), Star Lord, Super Woman, Mentor, Trek, Dig, Rogue, Summertime, Canyon, Smiley, and Nibs - STRONG SISTERS! Warm-Ups: Run around the lot, Arm circles, Leg kicks, Hip rotations Workout: There are 2 circuits, each with 4 moves. Do each move for one minute before moving right into… Continue reading The Short-Circuit!
Category: Backblasts
Standing Core Blast
08/04/20 at The Anchor Roll Call: Shiplap, Hocus Pocus, Hop Along, Rapking (Q), Lake Life, Package, Fromage, Micro, Nomad, Meatball (2.0), Mad Dog, Lady Vol Warm-up: Arm circles, reach across, 10 good mornings, :30 of high knees The ThangWe did three rounds of the board with a timer, :40 on, :20 rest and di 1:00… Continue reading Standing Core Blast
Total Body Blast (Hiit)
Cardio- 1. Shuffles 2. Skater to 1 legged burpee 3. Cross jacks 4. Beast cross-over plank cross-over 5. Skaters 6. Side lunge to elbow to opp knee 7. Pendulum lunge hops 8. Heisman’s 9. Push up knee knee pop squat 10. Wacky jacks Run long lap Strength - 1. Cc skier to lunge hop 2.… Continue reading Total Body Blast (Hiit)
Dealing Dirty
when: Monday July 27 where: Anchor Q: Hot Buns Pax: Shiplap, Fromage, Lego, Velvet, Jolt, Hop Along, Lake Life, Tiger, Mad Dog, Thriller, Nomad Warm up Pull a: 2 - Froggy Squats 30 sec 3 - Run suicides 4 - Mtn Climbers 30 sec 5 - Run suicides 6 - High Knees Spades - Static… Continue reading Dealing Dirty
The Bangles – All Over the Place
AO: The Chapel A large PAX of FiA sisters came out to The Chapel for a full body, Bangles inspired workout. It was humid and tough, but we all helped each other by taking turns counting reps! AND we welcomed another FNG, Runway, representing our younger generation! PAX: Luna, McQueen, Jolt, Dig, Mentor, FNG Runway,… Continue reading The Bangles – All Over the Place
Jack and Jill
OTB @ The Valley PAX: McQueen, Mentor, Dig, Snapshot, 007, FNG Trek Q: Canary Warm-up (3 mins) The Thang: JACK AND JILL (Tabata 45s work/15s rest) *** 3 rounds *** J - Jumping Jacks A - Arm front/side raises (light weights) C - Crab walk / Crawl K - Kick backs / Knee to elbow… Continue reading Jack and Jill
On the Edge of Glory – Lady Gaga Workout
When: July 25, 2020 Where: The Chapel Q: ARIA PAX: Jolt, 007, McQueen, Dig, Atomic, Superwoman, Sunrise, Luna, Canvas, Ranger, Package, and FNG's MC and Calico The Thang: Inspiration: "Joy" - In stressful times, look for the joy. It is out there, we just have to remind ourselves of where it is. So, I encourage… Continue reading On the Edge of Glory – Lady Gaga Workout
Core + Mo(o)re Workout
Date: 7/18/20 Location: The Anchor Q: Shiplap PAX: Hot Buns, Mad Dog, Queen, Salsa, Package THE THING: Set Tabata timer for :45 Interval, :15 Rest Interval for 5 Sets. Repeat 6 times STRENGTH Do each exercise for :45. Then rest for :15 before moving on to next exercise. This set is 5 minutes. Squat + Twist/overhead… Continue reading Core + Mo(o)re Workout
Anchor July 14
Dog Days of Summer Q: Hot Buns Pax: Shiplap, Mad Dog, Thriller, Nene, Hop Along, Lakelife, Nomad, Package Disclaimer / Warm Up Thang: 3 sets / 1 (20 sec) exercise w/a 10 sec kicker (repeat 3 times) With weight Pulse Squat (20 sec) into Jump squat with weight (10 sec) Side Stepping Squat (20) into… Continue reading Anchor July 14
This Hiit is Lit
Warm Up - Long jog around chapel, stop sign, and dynamic warm up in lower parking lot (high knees, butt kicks, knee pulls, tin soldiers) The Thang: 4 rounds 45 seconds on and 15 seconds rest - long lap after each round Squat cross body press Push up pop squat cross-country skier to lunge hop… Continue reading This Hiit is Lit
