Well, hello Dora!
February 6, 2018
Louise PB 2/8/18
February 7, 2018

Hump Day gets lit with Ring of Fire!

  • When: 02/07/2018
  • Q: Vino
  • Pax: Chicken Leg, Hot Nana, Hot Tamale, Premium, Buffy, Passport, Buttercup, Vino

Rain, rain didn’t come our way, so we set fire to this morning’s workout! Luckily, the wet stuff held off and we welcomed back Buttercup this morning! We definitely missed some of our Grind regulars this morning. This flu season has put a hurting on some of our ladies so we keep praying for healing and health! We love each of y’all and can’t wait to have you all back 🙂 We started this morning with a short warm up that torched our shoulders, then we led into a calorie blasting cardio section before we set fire to the rain (I <3 Adele) with the Ring of Fire. Check it out below

Warm up:

10 IC front and back arm circles

10 IC seal claps

10 IC raise the roofs

10 IC toy soldiers

10 crockpot squats

10 IC hillbillys

The Thang:


40 jumping jacks: Run a lap: 20 push ups: Run a lap: 40 squats: Run a lap


30  jumping jacks: Run a lap: 15 push ups: Run a lap: 30 squats: Run a lap


20 jumping jacks: Run a lap: 10 push ups: Run a lap: 20 squats : Run a lap


10 jumping jacks: Run a lap: 5 push ups: Run a lap: 10 squats: Run a lap


Ring of Fire

Circle up with mats

Pax holds V crunch/sit up while each takes turn doing 10 sit ups

Pax holds plank while each takes turn doing 10 shoulder taps

Pax holds ankles in fold while each takes turn doing 10 monkey humpers

Pax hold bridge in up position while each takes turn doing 10 bridges

Pax holds right leg hover whole each does 10 circles -10 backwards together then flip sides and repeat with left.


Start your day prayer

God in Heaven,

I know that you are for me and so I come humbly and boldly before you now. Break through, O God, in my life today. Move the mountains that stand in the way of my promised land. Take away fear that keeps me stuck and trips me up. Motivate me to do the next thing you have for me so I can take the land by faith. Fill me with a renewed sense of your great love and promise of provision. And Lord, awaken me to the needs around me that you have assigned me to meet. Help me to make you visible to a world that so needs to see you. So glad we are in this together. I love you, Lord! Amen. ~susie larson

Count off


prayer requests


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