Goose Poop Tuesday
July 30, 2017
July 31, 2017

Setting the “Barre”

  • When: 07/29/2017
  • Q: Anchorman
  • Pax: Free Bird,Noah, Pioneer Woman, Homerun, Magnolia, Sara Lee,Papparazzi,MmmmBop, FNG-Ashley(CoachK),FNG-Rindie(Cosmo) FNG-Deborah(MeMe)

We got our ballerina on Saturday morning at the Thicket! We had 12 amazing women come out!

We ask all of our FIA sisters to pray for FreeBird’s husband as he travels to the Philippines  this Tuesday to do mission work!

Warm up led by Freebird

  • 1:00 Jump Rope
  • 30 seconds of toe touches
  • 3:00 minute squat
  • Caterpillar Crawl with push up


Find yourself something that resembles a dance barre- for instance we used a white picket fence.

4 leg pulses to the front, side, and back repeat 4 times

4 leg circles

****Repeat on Left

Followed by arms- since we had 12 people we did 12 of each exercise;

12 Push Ups

12 Burpees

12 One legged tricep dips (12 on each arm)

12 Pike push up into a regular push up

12 Side lying tricep dips (12 on right and 12 on left)

Abs: We sat in a circle and everyone chose their favorite ab exercise;

***Couldn’t remember 3 of them so create your own when doing the workout this week.



Bicycle Crunches

Resistance holds


Heels to heaven

6 inches for 1 minute

Side Plank with Dips 30 seconds each side


Reverse Plank


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