19 pax came out for a sandbag workout. our first at the Tomb. Lots of dripping sweat in the humidity, but totally worth it. Thanks to my husband, F3- Flash Dance, for making all the sandbags! Can’t wait to do more with them..and thankful for FiA sisters who like to try new things! we all left with Jello feeling legs.. Here is what went down:
Everyone grab a sandbag and jog around parking lot, ending in the breezeway
>Wall sit with sandbag and tell how you got your FiA name (regular wall sit,heel ups, regular wall sit, cross-overs), 1 minute each
Farm carry length of parking lot, while partner does BOMBS, AMRAP style
(then switch, so that both partners do each exercise)
B- Burpees – Partner 1 farmer carries with both sandbags (total of 30lbs) across parking lot and back,while partner 2 does burpees
O- Overhead press – Partner 1 jogs across parking lot and back with one sandbag on shoulder (15lbs), while partner 2 uses other sandbag to do overhead presses.
M- Morning Abbys (full situp with a standup at the end, no hands, if possible) – Partner 1 farmer carry jogs with both sandbags (total of 30lbs) across parking lot and back,while partner does Morning Abbys
B- Big girl situps – Partner 1 farmer carries with both sandbags (total of 30lbs) across parking lot and back,while partner 2 situps.
S- squats – Partner 1 jogs across parking lot and back with one sandbag on shoulder (15lbs), while partner 2 holds other sandbag while squatting
>>Once both partners finish. squat with sandbag until all FiA sisters are done…
Circle up for sandbag 25’s:
Sundials x 25
One leg deadlift with sandbag x 25, each side
Squat press with sandbag x25
Flutter kicks, holding sandbags above chest x25
Around the World Pushups (left hand on ground/right hand on bag, then both hands on bag, then right hand on ground/left hand on bag) x50
Sundials x 25
Crunches x 25
Circled up for Count off and Name-o-ramo
Ended with Prayer time, Announcements & Devotion:
“You cannot control everything that happens to you in life. But what you can control is how you react. In your reaction is your power.”
Many things happen in life that are out of our control, including how others treat us. The only thing we truly can control is how WE show up in our lives and how we RESPOND or REACT to things.
The impatient person gets frustrated waiting in line, or when their order is taking too long at the coffee shop. They complain often.
The angry, reactive person flips out when someone cuts them off on the freeway, swears and increases their heart rate. They are often stressed out.
The insecure person gets jealous easily, does not trust others and is always second guessing oneself before making decisions. They often don’t make decisions or move forward in life because of this. Their relationships can suffer.
The bitter person sees the glass half empty. The world is out to get them. They often operate from “victim” mode – why is this happening to ME? This person is often miserable.
The self-righteous person is committed to ALWAYS be right – so much so that they prefer to be right above all else. This can cost them friendships.
Maybe some of you identify with these types above, maybe some don’t (there are plenty more), but what they all have in common is that in their way of being or way of reacting to the world, they are causing their own stress and their own suffering by choosing to respond in a detrimental way. And to be clear, we ALL do this in some way or another. And it doesn’t mean you are ALWAYS this person – but with awareness, you can learn to identify when you are heading into “reactive” mode, take a few breaths and SHIFT. Life is precious. Life is short. Every day is a gift. We often place so much unnecessary attention on things that DON’T MATTER in the grand scheme of things. And this negative attention or energy eats away at our core, causing physical, mental and emotional stress, pain and suffering. The POWER is in your REACTION. You have the power to shift at any moment. <3