07/13/2020 - jimmy_dean - Rocked it, even though the Q can’t count

AO: jimmy_dean

When: 07/13/2020

QIC: Sonic Boom


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Sonic Boom, Flip Flops, Titanium, FNG: Pam, Fast Feet, Queso


I had been looking at the FiA Lexicon for the first time since I’ve been coming to AOs for the past two years, and I got some good ideas to switch up my usual thang! The biggest challenge was keeping everyone on track – these ladies showed up to get strong, even though my counting skills were not included among the strengths displayed! They still rocked it, and we welcomed new FNG: Pam (named after Pam Beesly Halpert from The Office sitcom since she loves graphic design & spends her days in the insurance industry for now)! She did great & can’t wait to see her at the next workout. I know it won’t be long until she is handing out beatdowns of her own!


Warmed up with 45s each of hillbillies, inch worms, and happy jacks

Section 1 – 10 reps each of 2 moves, followed by 3rd move done while one PAX completed bear crawls – 2 circuits of the whole thing, then last circuit of the 10-rep moves only (without bear crawls) –

bicep curls, alternating single-leg box squats, bear crawl/diamond push-ups

bent over rows, alternating skater squats, bear crawl/burpees

reverse flies, glute bridge extensions, bear crawl/plank

Section 2 – Elevens! Raggedy Anns & Triceps Dips

Section 3 – Extra Abs – 2 minutes of core work with me calling out when to switch between Superman, Banana, Xs, & Os.

Stretch & CoT: I have been on furlough since May, and it’s actually been pretty wonderful since God’s provision has continued through unemployment benefits & reduced expenses while staying at home more! However, my leave of absence may be coming to an end soon, which is not the only or least bit uncertainty going on right now. So grateful for FiA – friends & fitness & fellowship that gives me motivation to at least get up and go!

“Never be afraid to trust an unknown future to a known God.” ~ Corrie ten Boom


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