01/09/2020 - foxtrot - FiA and the Bear

AO: Foxtrot

When: 01/09/2020

QIC: Rise Up


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Tiny Dancer, Shrinky Dink, Choo Choo, Wilson, Smooth Operator, Southern Charm


It was a cold and blustery, yet really beautiful morning. The moon was full and the bears were out! 7 PAX including me, Rise Up, came together this morning for a challenge and exceeded my expectations completely. We started with some warm ups, Cotton Pickers, Jumping Jacks, TTT, Arm Circles backwards and forwards and Michael Phelps to get us warm and ready for:


I set up 2 sets of cones on the far side of the parking lot. One side required mats and weights for arm and ab exercises, and the other set of cones were designated for lunge and squat exercises. In the middle our mats were set up as well. Thank you for those who brought an extra. We were able to share and it turned out great. We started in the middle for some exercises in Bear position. 10 sets each of Bear Fire Hydrants and Bear Curtsy Lunges, and 10 Bear Squats. Then we ran to the first set of cones for 24 total Standing Donkey Kicks. Then back to our mats for 10 Big Girl Sit Ups. Then we ran to the second set of cones for 24 Dead Lifts. Then back to our mats for the Bear Exercises. We always came back to the middle mats alternating between Bear Exercises and Big Girl Sit Ups. I’ll list the other exercises with a slash between the first and second set of cones.

23 Alternating Forward Lunges (sets)/ Around the Worlds

22 Monkey Humpers/ V Crunches

21 Imperial Squat Walkers (sets)/ Leg Lifts

20 Windmills/ Bicycles

19 Prisoner Squats/ Raggedy Anne (sets)

18 Jumping Jacks/ Merkins

17 High Knees (sets)/ Plank Dips (right side)

16 Alternating Reverse Lunge (sets)/ Plank Dips (left side)

15 Sumo Squats/ Cross Crunch (sets)

14 Lateral Lunge (sets)/ Pretzel Crunches

13 Narrow Squats/ Chicken Wings to Overhead Press

12 Curtsy Lunge (sets)/ Hillbilly (sets)

11 Squats to Donkey Kicks (sets)/ Renegade Rows (sets)

10 Around the World Lunge (sets)/ Bicep Curls to Chicken Wings

Even though I typed out the whole plan, I never expected to get through the whole thing. We did rounds 24 through 20 and believe me that was enough to kick our butts! It was challenging but awesome to get out of bed, feeling better than the day before…COME ON, TIGER BLOOD! To be with friends was icing on the cake (mmmm…cake) Yeah, so a few of us are doing Whole 30 for the month of January. It’s fun…in comparison to getting throat punched…I guess. Don’t worry Smooth Operator. Contrary to popular belief, I am a lady, and would never dream of throat punching anyone ever. So, we stretched a bit, took our picture (side note: I highly recommend the night sight feature on your phone…if you have it. It’s fantastic)

We circled up and prayed for our dear FiA sisters Bourbon and Wonder Woman. We prayed for continuing healing and miss you so much! We prayed for Mark good and bad news there! Good news, the tumors are continuing to shrink. Bad news, the treatments are bringing about some terrible side effects. Praying that they will curb soon. After Name o Rama we were ready to tackle the day! Thank you ladies for coming out this morning!

Until next time,

Rise Up


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