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

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

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.

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)

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

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.