“Work” out
July 1, 2017
Foxtrot: 3,5,7
July 1, 2017

  • When: 07/01/2017
  • Q: Gator
  • Pax: Fast Lane, Meow Mix, PK, Cash Money, Co Pay, Fiber, Peppers, Spike, Stride, Stretch, Hufflepuff, Crab Cake, Sister Wife, Push, Mitt

Amazing job this morning from 8am-9am in Hickory! We had a 4th of July themed workout and focused on Freedom!

Warm Up: Run, Arm stretches, Lunges, Calf Stretches, Toe Touches, etc.

Workout 1: What the Deck? Competition!

Carrie Underwood Workout “All American Girl”

4 Teams made up of 4 teammates raced to see who could complete the entire deck of cards first. Our top time was around 20 minutes and latest time was 24 minutes! Normally it takes 25-30minutes. Everyone was above average! Great job ladies!

Within this workout we each completed… (172 Strength Reps and 172 Cardio Reps)

  • 45 Close grip push ups
  • 41 Standard push ups
  • 45 Salute abs
  • 41 Walking beasts
  • 45 Squat jumps/star jumps
  • 41 Burpees/mountain climbers
  • 45 Jumping jacks
  • 41 High Knees
  • 2 full laps of running

Workout 2: Firework Relay!

Teams of 4 split up at 4 different stations to prepare for the relay.

  • Station 1: 30 Cross Jacks
  • Station 2: 10 Squat Jumps
  • Station 3: 15 Second V-Sit
  • Station 4: 20 Star Jumps




The team member at 30 Cross Jacks began and when she finished her station she ran to the next station to tag her teammate so she could perform her workout and so on. While team members waited to be tagged to perform their workouts they cheered for the girl going and ran in place.

(Note: Whoever did 20 Star Jumps had to run and do 30 Cross Jacks and run to tag her team member to keep the square going.)

It has been 241 years since Independence Day, so as a team each group completed 240 rep and did a total of 1 minute of a V-Sit. (120 Cross Jacks, 40 Squat Jumps, 80 Star Jumps, & 1 Minute V-Sit)

Cool Down: 

  • Abs
    1. 10 Count Cadence for Crunches
    2. 5 Count Cadence holding leg extension
  • Stretching
    1. We laid down in corpse pose on our mats/towels and took a moment reflecting on our freedom to choose what is in our schedules and the importance of making time to rest. We rested in silence, deep breathing for a minute or two.
    2. On the Ground: Hip stretches, torso stretches, fire logs.
    3. Standing Up: Arm circles forwards and backwards, Arm Stretches, 3 Squat with Deep Breaths.

Group Time: 

We had one new FNG today Caitlin who we have named Bulldog! She did a great job and we are happy to have her bright smile with us!

Devo/Huddle:  Lesson and Prayer: Galatians 5:1, “It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.

    Freedom Playlist:

  • ROCK in the USA
  • Miss Independent
  • Empire State of Mind
  • Independent Woman
  • American Girl
  • Survivor
  • Bon Bon (We No Speak, Americano)
  • Summer
  • Firework
  • Eye of the Tiger
  • Life is a Highway
  • American Honey

Much Love,






Leave a Reply