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
Friday, September 28, 2012
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
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