03/23/2022 - roswellao - Rebekah’s 50th Birthday – ReQ Respect workout

AO: roswellao

When: 03/23/2022

QIC: Signs


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Signs, Miyagi, Ghost Rider, Cleaner, Taquito, Hammer, Rapid


It was a get to know me work out. I grew up in a very conservative home – no rock music, no movies, no dancing.  I have no rhythm because it was never cultivated. 

Warm up –

  • “Hiney kickers” aka Butt kickers
  • High knees
  • Pendulum squats
  • Big arm Circles


“Recommended black belt”

  • Hook
  • Jab
  • Undercut
  • Front kick
  • Side kick
  • Roundhouse kick

Ring of Fire – Squats/ 50 Burpees

Learn a bit about me:

  • Only girl. Two older brothers.               1 of 3 – 1,2,3 up crockpot squats
  • I loved gymnastics no back bends.  Side bends
  • Born MD, moved around a lot around the world arms
  • Age 4 met Jesus 4 surrenders
  • 14 – Dad told me he’d buy a Honda 14 lawnmower pulls
  • 15 – met Patrick my husband             15 Jumping jacks
  • 16 – Jamaica to work at Deaf School lap
  • Married at 19. Celebrated 30th anniv 30 lunges
  • 3 kids – 3 curls                                     Bicep curls, Tricep ext, Zottman
    • M&M Skaters 26
    • Son, Harrison Jump Shots 23
    • Cali Girl Mountain Climbers 21
  • 1 grand 1 star jump


R – Raggedy Anns

E – Elevated Push ups

S – Shoulder press

P – Protractor

E – Figure Eight Shuffles

C – Chicken wings

T – Tesla / Gas Pumpers

On Mat:

  • I love to ride my bike Bicycles
  • Learned Sign Language ABC abs
  • No secular music JLo
  • No rhythm, but enjoy line dancing Macarena Planks (add hi 5?)
  • Butterfly in band-aid box Flutter kicks

Cool down and stretch

COT: Circle of Trust

** My faith is a huge part of my life, and He has provided for me for 50 years.  If you have questions about my faith, I’d be happy to share.

You shall treat this fiftieth year as sacred. You shall proclaim liberty in the land for all its inhabitants. It shall be a jubilee for you, when each of you shall return to your own property, each of you to your own family.(NAB)That fiftieth year shall be a jubilee for you; in it you shall neither sow nor reap what grows of itself nor gather the grapes from the undressed vines. For it is a jubilee. It shall be holy to you. (ESV)

Leviticus 25:8-12


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