The PAX: Christy, Larissa, Aly
QIC: Aly (bad knees have Aly acting as "coach" with her stopwatch)
The THANG:
Stretch
Run through parking lot to 4 square
Circuit: 30 sec sumo squats, 30 sec plank hand taps, 30 sec imperial stormtroopers, 15 sec push ups, 30 sec square jumps, 30 sec plank jacks, skip to end of basketball courts and back, 1 min plank (3x)
Mosey back to parking lot: 30 sec walking lunges, 30 sec high knees, 30 sec butt kicks, 30 sec right grapevine, 30 sec left grapevine
Abs: 5 Homer to Marge, 20 scissors, 20 horizontal scissors, 20 squirms
Pray
Friday, October 19, 2012
Wednesday, October 17, 2012
Backblast 2012 October 17
The PAX: Lisa, Jenn, Larissa, Aly, Karin
QIC: Karin
The THANG:
Warm Up: 25 jumping jacks, 20 air squats, 10 push ups, 20 plank jacks, 20 mountain climbers
Indian Run: down to parkway and up buss road to guard rails
With Bricks: walking lunges to playground, 10 push ups, 30 squats with shoulder press, 20 planks with arm swings, 20 shadow box with dumbbells, 20 jumping jacks with lateral raises, platypus walk with bricks overhead, 15 shoulder shapers, 20 calf raises with brick press, 20 calf raises with brick press with toes facing out, 10 jump squats, 1 min plank, 20 pile squat with tricep curls, 20 lunges with arm swing, 20 bent-over row, 10 pushups, platypus walk, 16 cross over lunges, 10 crab dips, 10 jumping lunges, 30 pile squat with concentration curl, 10 plank rows, platypus walk, 15 shoulder shapers, 20 sec jog in place with bricks out front, 20 jumping jacks with shoulder press, 1 min plank
Indian Run: return bricks, then run back for abs
Abs/Back: 10 right side plank with shoulder raises, 10 left side plank with shoulder raises, 1 min bicycle crunches, 30 basket twists, 10 supermans
QIC: Karin
The THANG:
Warm Up: 25 jumping jacks, 20 air squats, 10 push ups, 20 plank jacks, 20 mountain climbers
Indian Run: down to parkway and up buss road to guard rails
With Bricks: walking lunges to playground, 10 push ups, 30 squats with shoulder press, 20 planks with arm swings, 20 shadow box with dumbbells, 20 jumping jacks with lateral raises, platypus walk with bricks overhead, 15 shoulder shapers, 20 calf raises with brick press, 20 calf raises with brick press with toes facing out, 10 jump squats, 1 min plank, 20 pile squat with tricep curls, 20 lunges with arm swing, 20 bent-over row, 10 pushups, platypus walk, 16 cross over lunges, 10 crab dips, 10 jumping lunges, 30 pile squat with concentration curl, 10 plank rows, platypus walk, 15 shoulder shapers, 20 sec jog in place with bricks out front, 20 jumping jacks with shoulder press, 1 min plank
Indian Run: return bricks, then run back for abs
Abs/Back: 10 right side plank with shoulder raises, 10 left side plank with shoulder raises, 1 min bicycle crunches, 30 basket twists, 10 supermans
Monday, October 15, 2012
Backblast 2012 October 15
The PAX: Jenn, Katie, Aly, Larissa
QIC: Larissa
The THANG:
Warm up: 25 jumping jacks, 25 crossover jacks, 30 tight core rotations, 12 slow motion mountain climbers
Mosey to 4 square
Circuit: 30 sec burpees, 1 min crunches, 1 min squats, 1 min plank knee tucks, 1 min Russian twists, 1 min skater lunges (3X)
Mosey to wall
1 min wall sit, 30 sec wall sit with right leg raised, 30 sec wall sit with left leg raised
Mosey to parking lot
Abs: 1 min plank, 1 min right side plank, 1 min left side plank, 1 min bicycle, 1 min superman
Stretch
Pray
QIC: Larissa
The THANG:
Warm up: 25 jumping jacks, 25 crossover jacks, 30 tight core rotations, 12 slow motion mountain climbers
Mosey to 4 square
Circuit: 30 sec burpees, 1 min crunches, 1 min squats, 1 min plank knee tucks, 1 min Russian twists, 1 min skater lunges (3X)
Mosey to wall
1 min wall sit, 30 sec wall sit with right leg raised, 30 sec wall sit with left leg raised
Mosey to parking lot
Abs: 1 min plank, 1 min right side plank, 1 min left side plank, 1 min bicycle, 1 min superman
Stretch
Pray
Friday, October 12, 2012
Backblast 2012 Oct 12
A chatty group came out this morning for a downpainment on the day.
The PAX: Jenn, Lauren, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Stretch: up, forward fold, spine warm ups, up, right, up, left Repeato
Mosey to upper parking lot
Warm up: 25 jacks, 15 squats, 10 push ups Repeato
Mosey to 4 square
Circuit: 20 crab dips, 20 sumo squats, 20 plank hand taps, 20 imperial stormtroopers, 20 abs in-n-out, 20 plyometric jumps, 10 push ups Repeato
Mosey to playground
Playground circuit: 20 dips, 20 pullups, burpees Repeato
Mosey back to 4 square
30 sec down dog, 30 sec down dog with right leg up, 30 sec down dog with left leg up
30 sec plank, 30 sec right plank, 30 sec plank, 30 sec left plank
Mosey to parking lot
Abs: 25 crunches on all fours w back leg lift, 3 Homer to Marge, 25 squirms, 25 dead cockroaches, 1 min plank
Pray
You girls are awesome, nice, kind, fun, and encouraging! Thanks for showing up, chatting, and keeping it real. I love these workouts! -Aly
The PAX: Jenn, Lauren, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Stretch: up, forward fold, spine warm ups, up, right, up, left Repeato
Mosey to upper parking lot
Warm up: 25 jacks, 15 squats, 10 push ups Repeato
Mosey to 4 square
Circuit: 20 crab dips, 20 sumo squats, 20 plank hand taps, 20 imperial stormtroopers, 20 abs in-n-out, 20 plyometric jumps, 10 push ups Repeato
Mosey to playground
Playground circuit: 20 dips, 20 pullups, burpees Repeato
Mosey back to 4 square
30 sec down dog, 30 sec down dog with right leg up, 30 sec down dog with left leg up
30 sec plank, 30 sec right plank, 30 sec plank, 30 sec left plank
Mosey to parking lot
Abs: 25 crunches on all fours w back leg lift, 3 Homer to Marge, 25 squirms, 25 dead cockroaches, 1 min plank
Pray
You girls are awesome, nice, kind, fun, and encouraging! Thanks for showing up, chatting, and keeping it real. I love these workouts! -Aly
Wednesday, October 10, 2012
Backblast 2012 Oct 10
The PAX: Lisa, Karin, Larissa, Aly, Lindsey
QIC: Lindsey
The THANG:
Warm Up: 25 jumping jacks, 10 push ups, 25 Peter Parkers
Mosey through parking lot to 4-square
30 sec high knees, 30 sec air squats, 30 sec Imperial Stormtroopers, 30 sec flutter, 30 sec jumping jacks Repeato
Mosey to bball courts
Walking lunges, walking side lunges each side, walking lunges
Mosey to guard rail
15 dips, 10 push ups. 15 dips, 10 push ups Repeato
Mosey to light at corner
10 long jumps
Plank clock with push ups, Peter Parkers, plank hold, Parker Peters
Mosey back to parking lot
Abs: 5 Homer to Marge, 30 little baby crunches, right side plank, left side plank, 1 min plank
QIC: Lindsey
The THANG:
Warm Up: 25 jumping jacks, 10 push ups, 25 Peter Parkers
Mosey through parking lot to 4-square
30 sec high knees, 30 sec air squats, 30 sec Imperial Stormtroopers, 30 sec flutter, 30 sec jumping jacks Repeato
Mosey to bball courts
Walking lunges, walking side lunges each side, walking lunges
Mosey to guard rail
15 dips, 10 push ups. 15 dips, 10 push ups Repeato
Mosey to light at corner
10 long jumps
Plank clock with push ups, Peter Parkers, plank hold, Parker Peters
Mosey back to parking lot
Abs: 5 Homer to Marge, 30 little baby crunches, right side plank, left side plank, 1 min plank
Monday, October 8, 2012
Backblast 2012 Oct 8
7 PAX laced up on this coldest morning yet for another good workout.
The PAX: Karin, Holly, Jenn, Larissa, Christy, Aly, Lisa
QIC: Lisa
The THANG:
Warm Up: 20 jacks, 20 push ups, 20 Imperial Stormtroopers
Jog to 4 square
20 sumo squats, 20 crab dips, 20 mountain climbers, 20 calf lifts, 30 sec plank hold. Repeato
Ladder: 3 to 1 air squats, run length of basketball courts, 1 to 3 triange push ups
Playground arm circuit: 20 dips, 20 pull ups, 20 sec burpees. Repeato
Push ups on curb
High knees to end of basketball courts
Jog to parking lot
Abs: 20 ab twists, 20 in and outs, 10 Homer to Marge, 20 sec side plank reach through left, 20 sec side plank reach through right. Repeato
Stretch legs and arms
Pray
The PAX: Karin, Holly, Jenn, Larissa, Christy, Aly, Lisa
QIC: Lisa
The THANG:
Warm Up: 20 jacks, 20 push ups, 20 Imperial Stormtroopers
Jog to 4 square
20 sumo squats, 20 crab dips, 20 mountain climbers, 20 calf lifts, 30 sec plank hold. Repeato
Ladder: 3 to 1 air squats, run length of basketball courts, 1 to 3 triange push ups
Playground arm circuit: 20 dips, 20 pull ups, 20 sec burpees. Repeato
Push ups on curb
High knees to end of basketball courts
Jog to parking lot
Abs: 20 ab twists, 20 in and outs, 10 Homer to Marge, 20 sec side plank reach through left, 20 sec side plank reach through right. Repeato
Stretch legs and arms
Pray
Friday, October 5, 2012
Backblast 2012 Oct 5
Six faithful PAX came out for Female Fitness Friends and Faith this morning.
The PAX: Karin, Katie, Lisa, Larissa, Christy, Aly
QIC: Aly
The THANG:
Mosey to 4 square
Warm up: 25 jacks, 25 Apollo Onos, 25 Imperial Stormtroopers, 25 Peter Parkers
High knees to curb, 10 push ups
Butt kicks to 1st court, 20 sumo squats w kick
Bunny hops to curb, 30 sec right plank, 30 sec left plank
Walking lunges to 2nd court, 20 plank jacks
High knees to curb, 20 crab dips
Butt kicks to 3rd court, 10 downward dog push ups
Bunny hops to curb, 20 hovering sit ups
Walking lunges to 4th court, wide leg forward fold, left , right
Playground circuit: 20 pullups, burpees, 20 dips. Repeato
Guard rail: 10 push ups, 10 dips. Repeato
Mosey to wall for 1 minute chair sit, forward fold x2
Mosey to parking lot for abs: 20 crunch on all fours w back leg lift, 50 bicycles, 5 Homer to Marge, 1 min plank
No prayer (sorry!). I'm saying a special prayer for all of you and your families today. Have a great weekend!! -Aly
The PAX: Karin, Katie, Lisa, Larissa, Christy, Aly
QIC: Aly
The THANG:
Mosey to 4 square
Warm up: 25 jacks, 25 Apollo Onos, 25 Imperial Stormtroopers, 25 Peter Parkers
High knees to curb, 10 push ups
Butt kicks to 1st court, 20 sumo squats w kick
Bunny hops to curb, 30 sec right plank, 30 sec left plank
Walking lunges to 2nd court, 20 plank jacks
High knees to curb, 20 crab dips
Butt kicks to 3rd court, 10 downward dog push ups
Bunny hops to curb, 20 hovering sit ups
Walking lunges to 4th court, wide leg forward fold, left , right
Playground circuit: 20 pullups, burpees, 20 dips. Repeato
Guard rail: 10 push ups, 10 dips. Repeato
Mosey to wall for 1 minute chair sit, forward fold x2
Mosey to parking lot for abs: 20 crunch on all fours w back leg lift, 50 bicycles, 5 Homer to Marge, 1 min plank
No prayer (sorry!). I'm saying a special prayer for all of you and your families today. Have a great weekend!! -Aly
Wednesday, October 3, 2012
Backblast 2012 Oct 3
The PAX: Karin, Katie, Lisa, Jenn, Jennifer, Larissa, Holly, Aly
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 30 windmills, 20 air squats, 30 sec jump rope
Jog down and around on Highland Creek Pwky up to top of elementary school parking lot
Leg Set: Walking lunges with train run, 20 sumo squats with kick, 20 side lunges, high knee jog to corner, butt kick jog to end, 30 sec cross leg squat, 30 air squats, high skip jog to upper parking lot, 30 sec pile squats, 10 front leg kick and back leg kick, karaoke jog to end, calf raises, 10 side round off kicks on each side
Arm/Ab Set:
Jog to 4 square
30 sec boxer on left, 10 pushups, 10 dips, 30 sec boxer on right
Jog to other side of bball courts
30 sec boxer on left, 15 hovering sit ups, 30 sec boxer on right
Jog to guardrail
10 push ups, 10 dips Repeato
Jog back to edge of bball courts
20 basket twists, 15 hovering sit ups, 15 shoulder push ups
Jog to wall for 40 second wall sit x 2
Jog back to parking lot
Abs: 10x each side rotate legs from side to side straight over body, 1 min bicycle crunches, 90 sec plank, 20 low criss crosses, 30 sec hold on each side with one leg and one arm up
Awesome workout, Karin!!
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 30 windmills, 20 air squats, 30 sec jump rope
Jog down and around on Highland Creek Pwky up to top of elementary school parking lot
Leg Set: Walking lunges with train run, 20 sumo squats with kick, 20 side lunges, high knee jog to corner, butt kick jog to end, 30 sec cross leg squat, 30 air squats, high skip jog to upper parking lot, 30 sec pile squats, 10 front leg kick and back leg kick, karaoke jog to end, calf raises, 10 side round off kicks on each side
Arm/Ab Set:
Jog to 4 square
30 sec boxer on left, 10 pushups, 10 dips, 30 sec boxer on right
Jog to other side of bball courts
30 sec boxer on left, 15 hovering sit ups, 30 sec boxer on right
Jog to guardrail
10 push ups, 10 dips Repeato
Jog back to edge of bball courts
20 basket twists, 15 hovering sit ups, 15 shoulder push ups
Jog to wall for 40 second wall sit x 2
Jog back to parking lot
Abs: 10x each side rotate legs from side to side straight over body, 1 min bicycle crunches, 90 sec plank, 20 low criss crosses, 30 sec hold on each side with one leg and one arm up
Awesome workout, Karin!!
Monday, October 1, 2012
Friday, September 28, 2012
Backblast 2012 Sept 28
Six faithful PAX came out this morning for a sweat-inducing downpainment on the day. With our gluteus muscles still sore from Wed, we worked arms today.
The PAX: Lisa, Lauren, Larissa, Christy, Karin, Aly
QIC: Aly
The THANG:
Stretch: up and sides
Mosey to end of parking: down dog with leg lifts, right side plank, left side plank
Mosey to 4 square: crab dips, sumo squats, plank hand taps, Emperial Stormtroopers, push ups, skiers (3x)
Little ladder: 3 to 1 push ups and burpees
Plank promenade back to 4 square
Mosey back to parking lot
Abs: 5 Homer to Marge, 25 in/outs, 25 squirms, 25 scissors
Sun salutation
Pray
The PAX: Lisa, Lauren, Larissa, Christy, Karin, Aly
QIC: Aly
The THANG:
Stretch: up and sides
Mosey to end of parking: down dog with leg lifts, right side plank, left side plank
Mosey to 4 square: crab dips, sumo squats, plank hand taps, Emperial Stormtroopers, push ups, skiers (3x)
Little ladder: 3 to 1 push ups and burpees
Plank promenade back to 4 square
Mosey back to parking lot
Abs: 5 Homer to Marge, 25 in/outs, 25 squirms, 25 scissors
Sun salutation
Pray
Wednesday, September 26, 2012
Backblast 2012 Sept 26
The PAX: Lisa, Angelina, Karin, Lindsey, Jennifer, Larissa, Jenn, Aly
QIC: Lindsey
The THANG:
Warm Up: 20 jumping jacks, 10 push ups, 20 high knees
Mosey to bball courts
4x100 with 20 skiers, 20 plank jacks, 20 air squats, 20 Emperial Stormtroopers
Walking lunges
Mosey to wall for 30 sec wall sit - x2
Ladder on hill - touch fence, squat jumps
Mosey back to parking lot
Plank clock with 5 push ups, 10 Peter Parkers, 5 push up with T, 10 Parker Peters
Abs: 50 crunches, 40 mtn climbers, 30 side crunches, 20 in & outs, 10 scissors - x2
Whew!!
QIC: Lindsey
The THANG:
Warm Up: 20 jumping jacks, 10 push ups, 20 high knees
Mosey to bball courts
4x100 with 20 skiers, 20 plank jacks, 20 air squats, 20 Emperial Stormtroopers
Walking lunges
Mosey to wall for 30 sec wall sit - x2
Ladder on hill - touch fence, squat jumps
Mosey back to parking lot
Plank clock with 5 push ups, 10 Peter Parkers, 5 push up with T, 10 Parker Peters
Abs: 50 crunches, 40 mtn climbers, 30 side crunches, 20 in & outs, 10 scissors - x2
Whew!!
Monday, September 24, 2012
Backblast 2012 Sept 24
The PAX: Lauren, Katie, Christy, Ashley, Lisa, Gretchen, Angelina, Aly
QIC: Lauren
The THANG:
Warm up - jacks, Emperial Stormtroopers, Peter Parker, Parker Peter, push ups
Jog to four square
Leg Circuit - (50 sec each) pulse squats, front to back hops, side to side hops, jump lunges, sumo squats
Fast jog to playground
Arm Circuit - (50 sec each) dips, pull ups, plank hand walks, push ups
Fast jog to four square
Leg & Arm Repeato
Jog to wall for 1 minute chair sit
Jog through parking lot back to cars
Abs - flutters, low in and outs, dying cockroaches, squirms
Introductions. Prayer.
QIC: Lauren
The THANG:
Warm up - jacks, Emperial Stormtroopers, Peter Parker, Parker Peter, push ups
Jog to four square
Leg Circuit - (50 sec each) pulse squats, front to back hops, side to side hops, jump lunges, sumo squats
Fast jog to playground
Arm Circuit - (50 sec each) dips, pull ups, plank hand walks, push ups
Fast jog to four square
Leg & Arm Repeato
Jog to wall for 1 minute chair sit
Jog through parking lot back to cars
Abs - flutters, low in and outs, dying cockroaches, squirms
Introductions. Prayer.
Saturday, September 22, 2012
October F4 Social Hour at Pippa’s Café
F4 Social Hour at Pippa’s Café
Thursday, October 11 at 7pm
Last month was a fun time out with the girls!! Everyone looked beautiful. Hopefully those who couldn't make it then can join us in October.
http://www.pippascafe.com/
Feel free to bring your F3 guy, kids or anyone else.
If you’re in, please post in the Comments below, so we can give them a heads up on tables.
Friday, September 21, 2012
Backblast 2012 Sept 21
Our workout this morning was short and sweet!
The PAX: Lauren, Jenn, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Jog to end of parking lot
25 jacks, 15 squats, 5 pushups
Walking lunges to center of lot
25 jacks, 15 squats, 5 pushups
Jog to b-ball courts
Circuit: 25 standing leg lifts, 25 plank hand taps, 25 in & out abs, 25 bent knee ski hops, 10 plyometric jumps. Repeato
Job to cement walkway
Crab promenade
Longest plank - way to go Lisa & Lauren!!
Fast jog to parking
Abs: 20 twist taps, 20 scissors, 20 squirm, 5 Homer to Marge
Sun salutation
Pray
The PAX: Lauren, Jenn, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Jog to end of parking lot
25 jacks, 15 squats, 5 pushups
Walking lunges to center of lot
25 jacks, 15 squats, 5 pushups
Jog to b-ball courts
Circuit: 25 standing leg lifts, 25 plank hand taps, 25 in & out abs, 25 bent knee ski hops, 10 plyometric jumps. Repeato
Job to cement walkway
Crab promenade
Longest plank - way to go Lisa & Lauren!!
Fast jog to parking
Abs: 20 twist taps, 20 scissors, 20 squirm, 5 Homer to Marge
Sun salutation
Pray
Wednesday, September 19, 2012
Backblast 2012 Sept 19
To celebrate Holly's birthday, we all worked out extra hard today. HAPPY BIRTHDAY HOLLY!!
The PAX: Karin, Katie, Holly, Lindsey, Jennifer, Ashley, Jenn, Lisa, Aly
QIC: Lindsey
The THANG:
Jog
Warm Up: 25 jacks, 10 push ups, 15 Emperial Storm Troopers
Jog
15 dips on guard rail, Repeato
Jog
Circuit: (3x) 30 sec each - squat jumps, skier, jump lunges, sumo squat, side lunges w knee up
Jog
Ladder: 7 to 1 burpees/push ups, plank til everyone done
Jog
Abs: 25 in/outs, 20 scissors, 5 Homer to Marge, 25 crunches
The PAX: Karin, Katie, Holly, Lindsey, Jennifer, Ashley, Jenn, Lisa, Aly
QIC: Lindsey
The THANG:
Jog
Warm Up: 25 jacks, 10 push ups, 15 Emperial Storm Troopers
Jog
15 dips on guard rail, Repeato
Jog
Circuit: (3x) 30 sec each - squat jumps, skier, jump lunges, sumo squat, side lunges w knee up
Jog
Ladder: 7 to 1 burpees/push ups, plank til everyone done
Jog
Abs: 25 in/outs, 20 scissors, 5 Homer to Marge, 25 crunches
Monday, September 17, 2012
Backblast 2012 Sept 17
It wasn't easy, but (after checking for rain) seven faithful PAX made it out for Lauren's circuit traning this morning. Thanks for the workout Lauren!
The PAX: Ashley, Lauren, Karin, Christy, Lisa, Larissa, Aly
QIC: Lauren
The THANG:
Warm up - jog thru each level fo parking lot alternating running, high knees, butt kicks, grapevines
Circuit One - (30 sec each) push ups, squat pulse, mtn climbers, stakters w hop, tricep dips, sumo squats, walking planks, jumpovers, punch push ups, squat switch jumps. 1 min rest, repeato.
Jog thru each level fo parking lot alternating running, high knees, butt kicks, grapevines
Circuit Two - (30 sec each) push up tiwsts, jump lunges, left plank hold, squat kicks, right plank hold, squat back kicks, in and outs, jumping jacks, tricep dips, leaping tucks. 1 min rest, repeato
Abs - Homer to Marge x5, squirm, V ab roll, LBC, bicycle
Prayer.
The PAX: Ashley, Lauren, Karin, Christy, Lisa, Larissa, Aly
QIC: Lauren
The THANG:
Warm up - jog thru each level fo parking lot alternating running, high knees, butt kicks, grapevines
Circuit One - (30 sec each) push ups, squat pulse, mtn climbers, stakters w hop, tricep dips, sumo squats, walking planks, jumpovers, punch push ups, squat switch jumps. 1 min rest, repeato.
Jog thru each level fo parking lot alternating running, high knees, butt kicks, grapevines
Circuit Two - (30 sec each) push up tiwsts, jump lunges, left plank hold, squat kicks, right plank hold, squat back kicks, in and outs, jumping jacks, tricep dips, leaping tucks. 1 min rest, repeato
Abs - Homer to Marge x5, squirm, V ab roll, LBC, bicycle
Prayer.
Friday, September 14, 2012
Backblast 2012 Sept 14
Nine ladies showed up on this cool morning to sweat it out doing Dawn's P90x-inspired workout. Thanks Dawn!!
The PAX: Lauren, Larissa, Christy, Holly, Ashley, Jenn, Jennifer, Dawn, Lisa
QIC: Dawn
The THANG:
Warmup:
Arm swing/leg kick x10
Run in place 20sec
Twist 20sec
High knees 20sec
Low jacks 20sec
Squat pulldown/stretch x5
Squat open prayer x5
Side stretch x10
Side quad slide x10
Downward Dog 15sec
Downward Dog Peddle x10
Mosey to 4 squares for Cardio:
High Knees 30sec
Tires x5
Charleston Kick x30
Circle Run x8 each way
Skater x20 low, 20 w/ hop
Defensive Slide x12 each side
Side lunge, side kick x10 each side
Hop, squat, home x12
Arms:
Pushups x10
Triangle pushups x10
Table top dips x10
Walking plank - up/up down/down x10
Outside pushup x10
Side to side plank x5 each side
Downward dog swing x10
Michigans (suicides), locomotives, cool down
The PAX: Lauren, Larissa, Christy, Holly, Ashley, Jenn, Jennifer, Dawn, Lisa
QIC: Dawn
The THANG:
Warmup:
Arm swing/leg kick x10
Run in place 20sec
Twist 20sec
High knees 20sec
Low jacks 20sec
Squat pulldown/stretch x5
Squat open prayer x5
Side stretch x10
Side quad slide x10
Downward Dog 15sec
Downward Dog Peddle x10
Mosey to 4 squares for Cardio:
High Knees 30sec
Tires x5
Charleston Kick x30
Circle Run x8 each way
Skater x20 low, 20 w/ hop
Defensive Slide x12 each side
Side lunge, side kick x10 each side
Hop, squat, home x12
Arms:
Pushups x10
Triangle pushups x10
Table top dips x10
Walking plank - up/up down/down x10
Outside pushup x10
Side to side plank x5 each side
Downward dog swing x10
Michigans (suicides), locomotives, cool down
Wednesday, September 12, 2012
Backblast 2012 Sept 12
Six faithful PAX showed this cool morning for a rigorous workout in the gloom.
The PAX: Dawn, Jenn, Lisa, Larissa, Karin, Aly
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 20 air squats, 30 sec jump rope
Jog to lower parking lot of HCE
Leg Set: Walking lunges, high knees, Frankenstein, walking lunges, karakoe, pile squats with toe lifts
Jog to 4 square
Tabatas: (30 sec each) skaters, prisoner sumo squats with knee lift, jumping lunges, standing ab crunches, jump rope, one leg touch down squats, burpees. Repeato
Fast run to guard rail
Arm Set: 3x -10 push ups, 10 dips
Fast run to 4 square
Ab/Shoulder Set: 15 hovering sit ups, 15 single leg dips, 15 hovering sit ups, 10 shoulder push ups with one leg up
Jog back to parking lot
Abs: 3x Tabletop turnovers, 25 basket twists, 1 min bicycle crunches, 10 sit ups
The PAX: Dawn, Jenn, Lisa, Larissa, Karin, Aly
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 20 air squats, 30 sec jump rope
Jog to lower parking lot of HCE
Leg Set: Walking lunges, high knees, Frankenstein, walking lunges, karakoe, pile squats with toe lifts
Jog to 4 square
Tabatas: (30 sec each) skaters, prisoner sumo squats with knee lift, jumping lunges, standing ab crunches, jump rope, one leg touch down squats, burpees. Repeato
Fast run to guard rail
Arm Set: 3x -10 push ups, 10 dips
Fast run to 4 square
Ab/Shoulder Set: 15 hovering sit ups, 15 single leg dips, 15 hovering sit ups, 10 shoulder push ups with one leg up
Jog back to parking lot
Abs: 3x Tabletop turnovers, 25 basket twists, 1 min bicycle crunches, 10 sit ups
Monday, September 10, 2012
Backblast 2012 Sept 10
Our first cool, crisp morning was perfect for learning some new exercises. We made what the guys call a nice "downpainment" on the week. Thanks Lauren!!
The PAX: Dawn, Christy, Holly, Ashley, Lauren, Karin, Jennifer, Lisa, Larissa, Gretchen, Aly
QIC: Lauren
The THANG:
Warm up - 25 jumping jacks, 20 side touches, 20 step overs, 20 squat kicks
Mosey to 4 square - 1 min each: switch jump lunges, creepy crawlers, sumo squats, spidermans
Mosey to guard rail - 10 tricep dip/kick, 10 decline pushup/kick, 1 min butterflies. Repeato
Mosey to grass at corner - 10 burpees w jump tuck, 30 sec squat pulse, 30 sec side planks l & r
Mosey to other corner - 20 partner plank shoulder touches, 20 partner throwdowns
Mosey to wall - 1 min wall sit ( or - 1 min hold your breath, due to the stinky dumpster! )
Mosey to parking lot - low flutter, V-ups on back, leg crawl, V-ab roll
Introductions. Prayer.
The PAX: Dawn, Christy, Holly, Ashley, Lauren, Karin, Jennifer, Lisa, Larissa, Gretchen, Aly
QIC: Lauren
The THANG:
Warm up - 25 jumping jacks, 20 side touches, 20 step overs, 20 squat kicks
Mosey to 4 square - 1 min each: switch jump lunges, creepy crawlers, sumo squats, spidermans
Mosey to guard rail - 10 tricep dip/kick, 10 decline pushup/kick, 1 min butterflies. Repeato
Mosey to grass at corner - 10 burpees w jump tuck, 30 sec squat pulse, 30 sec side planks l & r
Mosey to other corner - 20 partner plank shoulder touches, 20 partner throwdowns
Mosey to wall - 1 min wall sit ( or - 1 min hold your breath, due to the stinky dumpster! )
Mosey to parking lot - low flutter, V-ups on back, leg crawl, V-ab roll
Introductions. Prayer.
Friday, September 7, 2012
Backblast 2012 Sept 7
The PAX: Dawn, Christy, Jenn, Amy, Holly, Lauren, Larissa, Karin, Ashley (war baby), Lisa,
Aly (war mama)
QIC: Aly
The THANG:
Stretch: wide leg side-stretch, right & left
Warm up: 50 jumping jacks
Mosey to wall: 2x - 1 min chair sit, 25 runs w scissors
Mosey to field:
1/4 track jog, 10 partner plank hi fives
1/4 track jog, 10 partner throwdowns
1/4 track jog, 10 lean on me squats
1/4 track jog, 10 leap frogs
Repeato
Mosey to upper parking lot: 2x - 10 pushups, 10 squats, 10 storm troopers
Parking Lot:
5x - Homer to Marge, down in 5, hold for 5
30 sec side plank, right &left
Cool down/stretch: sun salutation, child's pose
Introductions, Pray
QIC: Aly
The THANG:
Stretch: wide leg side-stretch, right & left
Warm up: 50 jumping jacks
Mosey to wall: 2x - 1 min chair sit, 25 runs w scissors
Mosey to field:
1/4 track jog, 10 partner plank hi fives
1/4 track jog, 10 partner throwdowns
1/4 track jog, 10 lean on me squats
1/4 track jog, 10 leap frogs
Repeato
Mosey to upper parking lot: 2x - 10 pushups, 10 squats, 10 storm troopers
Parking Lot:
5x - Homer to Marge, down in 5, hold for 5
30 sec side plank, right &left
Cool down/stretch: sun salutation, child's pose
Introductions, Pray
Thursday, September 6, 2012
Wednesday, September 5, 2012
F4 Social Hour at Pippa’s Café
F4 Social Hour at Pippa’s Café
Wednesday, September 12 at 7pm
Come out and enjoy some time with F4 friends when the sleep isn’t still in our eyes!
http://www.pippascafe.com/
Feel free to bring your F3 guy, kids or anyone else.
If you’re in, please post in the Comments below, so we can give them a heads up on tables. Hope everyone can make it!
Backblast 2012 Sept 5
The PAX: Lindsey, Ashley, Holly, Karin, Katie, Dawn, Larissa, Jennifer, Jenn, Amy, Jamie, Aly
QIC: Lindsey
The THANG:
warmup- 25 jumping jacks, 20 storm troopers, 10 push ups
jog to back of school
walking lunges
10 long jumps
1min. wall sit
30 min. wall sit each leg
jog to bball courts
Tibata: (x3) high knees, mtn. climbers, low flutter, plank jacks
jog to guard rail
15 dips/10 push ups (x2)
run to cars
plank clock: 5 push ups, 10 peter parkers, 5 push ups, 10 parker peters
mary: 15 throw downs with partner
25 crunches
30 second side plank each side
QIC: Lindsey
The THANG:
warmup- 25 jumping jacks, 20 storm troopers, 10 push ups
jog to back of school
walking lunges
10 long jumps
1min. wall sit
30 min. wall sit each leg
jog to bball courts
Tibata: (x3) high knees, mtn. climbers, low flutter, plank jacks
jog to guard rail
15 dips/10 push ups (x2)
run to cars
plank clock: 5 push ups, 10 peter parkers, 5 push ups, 10 parker peters
mary: 15 throw downs with partner
25 crunches
30 second side plank each side
Friday, August 31, 2012
Backblast 2012 Aug 31
The PAX: Jen, Lisa, Karin, Larissa, Christie, Jamie, Ashley (war baby), Lauren, Aly (war mama)
QIC: Aly
The THANG:
Stretch: arms, sides, back
Warm up: Mosey to four square
3x - 10 jumping jacks, 10 squats, 10 plank jacks
High knees to corner
Grapevines back to four square
1x- 5 triangle pushups, 5 swan pushups, 5 crab dips, 5 downward dog pushups
1x- 10 triangle pushups, 10 swan pushups, 10 crab dips, 10 downward dog pushups
1x- 5 triangle pushups, 5 swan pushups, 5 crab dips, 5 downward dog pushups
Someone give Lauren crackers for the crab dip!!
Mosey to playground
3x - 20 sec dips, 20 sec pullups, 20 sec pushups, 20 sec burpees
Bus parking lot
10 partner plank touch/planks
10 partner plank cross touch/planks
Crab walk and bear crawl
Mosey to parking lot
10 Peter Parkers
10 Parker Peters
5x - Homer to Marge, down in 5, hold for 5
Cool down/stretch: child's pose, sun salutation
Introductions, Pray
QIC: Aly
The THANG:
Stretch: arms, sides, back
Warm up: Mosey to four square
3x - 10 jumping jacks, 10 squats, 10 plank jacks
High knees to corner
Grapevines back to four square
1x- 5 triangle pushups, 5 swan pushups, 5 crab dips, 5 downward dog pushups
1x- 10 triangle pushups, 10 swan pushups, 10 crab dips, 10 downward dog pushups
1x- 5 triangle pushups, 5 swan pushups, 5 crab dips, 5 downward dog pushups
Someone give Lauren crackers for the crab dip!!
Mosey to playground
3x - 20 sec dips, 20 sec pullups, 20 sec pushups, 20 sec burpees
Bus parking lot
10 partner plank touch/planks
10 partner plank cross touch/planks
Crab walk and bear crawl
Mosey to parking lot
10 Peter Parkers
10 Parker Peters
5x - Homer to Marge, down in 5, hold for 5
Cool down/stretch: child's pose, sun salutation
Introductions, Pray
Wednesday, August 29, 2012
Backblast 2012 Aug 29
The PAX: Dawn, Jennifer, Karin, Lindsey, Larissa, Holly, Lisa, Katie, Aly
QIC: Lindsey
The THANG:
Mosey to upper parking lot
20 jumping jacks, 20 imperial stormtroopers, 10 mt climbers
Mosey, high knees to basketball courts
2x - 20 sumo squats, 20 skiers, 20 bridge walks, 20 side lunge/knee kicks, 20 lunge jumps
2x Sprint to playground, 10 dips, 10 pullups
Mosey to upper parking lot
plank clock with Peter Parkers and pushup tees at 3:00, 6:00, 9:00 and 12:00
1x - acknowledge shout out from F3!
High knees, walking lunges
Mosey to parking lot
20 ab flutter
10 plank hip lifts each side
5x - Homer to Marge
Monday, August 27, 2012
Backblast 2012 Aug 27
The first day of school didn't stop
The PAX: Jenn, Christie, Jennifer, Karin, Katie, Holly, Lauren, Lisa, Aly
from making it out for our morning workout.
QIC: Lauren
The THANG:
Warm up - 20 jumping jacks, 20 Apolo Ohnos, 20 cotton pickers
Mosey through parking lot levels doing - walking lunges, high knees, butt kicks, backwards run (or, thanks to Holly, "back that thing up"), grapevines
Mosey to guard rail - 15 dips, 15 toe taps, 10 merkins. Repeato
Mosey to 4 square - 1 minute each square: imperial storm troopers, air squats, invisible jump rope, plank jacks. Bonus - 1 minute 4 square hops
Mosey to wall - 30 sec chair sit, 30 sec stretch. Repeato
Sprint/crunch 5to1 ladder
Mosey to parking lot - plank to elbows, Peter Parker, Peter Parker across, squirm, right plank, left plank
Introductions. Discussed 5:45 start time, most not in favor.
Friday, August 24, 2012
Backblast 2012 Aug 24
The PAX: Lauren, Lisa, Gretchen, Larissa, Karin, ? , Aly
QIC: Aly
The THANG:
Sun salutation in parking lot
Mosey to bus parking lot
3x - 20 jumping jacks, 20 plank jacks
Mosey to basketball court lines
Sprint, count off, team up
Sprint relay races with 10 pushups, 10 crunches, 10 squats
Mosey to playground
3x - 20 sec dips, 20 sec pullups, 20 sec pushups, 20 sec burpees
Mosey to wall
3x - 30 sec chair squat, yoga stretches
Mosey to parking lot
3x - ab twist, superman/banana 5to1 ladder
Introductions, Prayer
(I'm so sorry if I forgot your name today. I blame it on sucking up so much oxygen in my lungs that none gets to my brain!! -Aly)
QIC: Aly
The THANG:
Sun salutation in parking lot
Mosey to bus parking lot
3x - 20 jumping jacks, 20 plank jacks
Mosey to basketball court lines
Sprint, count off, team up
Sprint relay races with 10 pushups, 10 crunches, 10 squats
Mosey to playground
3x - 20 sec dips, 20 sec pullups, 20 sec pushups, 20 sec burpees
Mosey to wall
3x - 30 sec chair squat, yoga stretches
Mosey to parking lot
3x - ab twist, superman/banana 5to1 ladder
Introductions, Prayer
(I'm so sorry if I forgot your name today. I blame it on sucking up so much oxygen in my lungs that none gets to my brain!! -Aly)
Wednesday, August 22, 2012
Backblast 2012 Aug 17
8 of us, Lauren (war baby), Dawn, Aly (co-war mama), Larissa (co-war mama), Jennifer, Karin, Lindsey, ? made it out of bed this morning for 40 minutes of stretch/cardio/crosstraining.
The THANG
Stretch and forward fold at parking lot
Mosey to front of school
3x -10 jumping jacks, 10 squats, 10 plank jacks
Mosey to four square lines
3x - sun salutation
Mosey to playground
3x - 10 dips, 10 pullups, 10 pushups, 10 burpees
Mosey to wall
3x - 30 sec chair squat, 20 run w sciccors
Walking lunges to corner
Fast walk with arms up and torso twists to track
ladder - 7to1 steps up on bleachers, 1to7 burpees
Mosey to wall
3x - 20 calf raises, wide leg forward fold w left and right stretch
Mosey (sprint) to parking lot (plank)
Circle up in parking lot
5x - Homer to Marge, down in 5, hold for 5
Plank hurdle circle
Introductions, Pray
The THANG
Stretch and forward fold at parking lot
Mosey to front of school
3x -10 jumping jacks, 10 squats, 10 plank jacks
Mosey to four square lines
3x - sun salutation
Mosey to playground
3x - 10 dips, 10 pullups, 10 pushups, 10 burpees
Mosey to wall
3x - 30 sec chair squat, 20 run w sciccors
Walking lunges to corner
Fast walk with arms up and torso twists to track
ladder - 7to1 steps up on bleachers, 1to7 burpees
Mosey to wall
3x - 20 calf raises, wide leg forward fold w left and right stretch
Mosey (sprint) to parking lot (plank)
Circle up in parking lot
5x - Homer to Marge, down in 5, hold for 5
Plank hurdle circle
Introductions, Pray
What is F4?
F4 is a group of ladies who meet for fitness, friendship, faith... and it's free. We are a spin-off of the F3nation workout, which many of our husbands are invovled in. Our spinoff status means we contain some of the same theme elements of F3, but we pretty much do our own thing.
We meet at Highland Creek Elementary School/Ridge Road Middle School on Monday, Wednesday and Friday at 6am. We workout until about 6:40.
We meet at Highland Creek Elementary School/Ridge Road Middle School on Monday, Wednesday and Friday at 6am. We workout until about 6:40.
Subscribe to:
Posts (Atom)