Mini Bands and the FiA Lexicon
February 24, 2018
THIS is a killer!!!
February 24, 2018

Isolation Stations

  • When: 02/24/2018
  • Q: Mary Lou
  • Pax: Miller, Fullback (respect), Noodle, Van Gogh (respect), Rocky (FNG-Elizabeth), Mr. T (FNG-Atheia), Saltbox (FNG-Lindsay)

Seven pax posted, of which 3 were FNGs! I’m loving how organically Carpex FiA is growing. I’m looking forward to continued warm temps coaxing more ladies outside to work their bodies! I almost called out Havana to get herself to the workout today because 60 degrees is pretty dang balmy…and I think she posted to a workout once when it was only in the 50s, so…Hey Havana, come back!! 😉

Anyway, here’s the Thang:

Jog to playground for warm up.

W/U: JJ IC, Hillbillies IC, Windmill Good Mornings IC nice and slow, Mountain Climber Pushups IC

First up, Isolation Stations: These stations isolated major muscle groups for maximum burn. We completed 3 rounds. Each exercise was done for 45 seconds, then rotated.

  1. In and out abs on the swings (iso: upper abs)
  2. Bulgarian split squat on the bench (iso: quads/balance)
  3. Pull-up practice on the monkey bars (iso: all the muscles you use for a pull-up…ha).  At this station we jumped up to full pull up position and held for 5 count, then lower to a midway pull up position to hold for 5 count, then lowered to a dead hang for 5 count.  Rest and repeat as many times as you can in 45 seconds (roughly 2.5x). If any position could not be held FiA held whichever position she could for a count of 5 as many times as she could.
  4. Regroup for oil derricks all together, 5 on each leg (iso: hamstrings/balance)

Next we headed down to the big field with a pit stop to grab a medium sized rock.

We partnered up for a rockin’ Dora:

100-tricep extensions
200-lawn mower pulls (switch sides after each run)–YHC called an audible to 100 b/c time was running out!
300-american hammers

After we took our rocks back we had just enough time to boogie back to the parking lot for COT and name our FNGs.


As many of us know Billy Graham died on Wednesday.  I shared a couple of quotes of his with the Pax.

“Someday you will read or hear that Billy Graham is dead. Don’t you believe a word of it. I shall be more alive than I am now. I will just have changed my address. I will have gone into the presence of God.”

“The thing we need to know more than anything else is that we are forgiven. That’s what Christ can do.”

I was reflecting today on what a privilege it is to workout with such a great group of women.  I do not take it for granted that each week you ladies take time out of your morning to push your bodies, strengthening your muscles  and souls each time we encourage each other or push one another beyond that which we think we are capable. Thanks for being there to sweat along with me! I always leave a workout feeling like if I haven’t done anything else, at least I’ve accomplished one important thing for the day.

Announcements: reminder to sign up to take Peachtree’s family a meal, and sign up to Q over the next 6 weeks as we have some gaps in the calendar!

Mary Lou

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