I Got 99 Problems and They’re All Sore Muscles

12 Exercises of Fitness – borrowed from F3 Tomahawk
October 16, 2017
Are your heart and actions lining up?
October 16, 2017

I Got 99 Problems and They’re All Sore Muscles

  • When: 10/16/2017
  • Q: Thumbs
  • Pax: Teacup, Regroup, Rockstar, Elvis, Golden, Twin Cruiser, Gazelle, Yogi

8 PAX joined me this morning for my VQ this morning to work off any extra calories consumed from Fall for Greenville and other fun fall events:)  Another rainy morning on the porch, but we were grateful for the shelter.  Hope you’re feeling the burn later today ladies!

Warm Up

x 30 each

Knee Hugs

Quad Pulls

Hip Cradles

Toy Soldiers

Reverse Lunge Reaches

Squat Series

Body Weight Squats x 30

Pulse Squats x 30

Body Weight Squats x 30

Squat Hold x 30 sec

Body Weight Squats x 30

2 Rounds

Upper Body Series

Pushups x 10

Tricep Dips x 10

Plank->Side Plank->Plank->Side Plank->Plank->Pushup x 10

Tricep Dips x 10

Plank Hold x 30 sec

2 Rounds

Cardio Series

Quick Feet-In/Outs

Mountain Climbers

Stance Switches

Split Squats

x 30 sec each, 30 sec rest after round 1, 2 Rounds

Core Series

Plank Knee to Elbow x 20

Side Plank Clamshells x 20

Bridge Marches x 20

Boat to Low Boat x 20

Bicycle Crunches x 20

Plank Hold x 60 sec

Prayers & Praises

Golden: prayers for leaky roof and stepson’s job interview

Teacup: continued prayers for her eye, and praises for the improvements thus far

Thumbs: praises for a great meeting at work last week and prayers for guidance while I make a difficult decision this week; safe travels for all those travelling for Fall Break this weekend

FiA Announcements

Regroup: possible new site at Oakview Elementary, looking to start after the first of the year, new F3 site starting in November behind QT on Harrison Bridge Road, shirt sales closing at the end of today, HOPE Relay Nov 4, Habitat work day Dec 2

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