One Year Later!
Q: Flyer
PAX: Cutthroat, OTG, Cubbie, Admiral, Rays, Blacklist, Spud, Cha Cha, Chopsticks, Vino, Keys, Gutenberg, Fly Girl, Toby, Topcat, Beetlejuice (+ Thunderbird, Soul Surfer and Sparty)
When: Monday, July 13, 2020
Where: The Sidebar (Lake Wylie Christian)
20 PAX came out today on THE one year anniversary of our region launch!
Mondays are normally a track-ish day, but today is a very special day because one year ago ON THIS DAY we launched FiA Lake Wylie! 54 women came out to our first workout led by Threads from FiA Charlotte Metro!
So we wanted to do more than a track workout on this special Monday, and someone suggested Blacklist’s 4 corners workout she did once in the parking lot of the school track (instead of on the track, GASP!) and thus it was popular/memorable. Here’s my tweak on that:
warm up:
Jumping jacks (bc it’s my thing now for warm ups)
Butt kickers
Low slow squats
Open barn door
I think that was it (i hardly ever write down my warm ups anymore!)
The Thang:
In the true “nod” to the “Bit Off Track” workout, we started with an Indian Run which we found out the schools call “Train” so we’re going with that from now on. We split up into 2 groups of runners and walkers and used this as more warmup. This got cut short which you can read about in the moleskin below.
Then we went to the “4 corners” set up. Everyone started in the middle and spread out to each of the parking lot’s 4 corners to complete the exercise, run back to the middle, and then sprint back to another corner. The 4 corners of exercises were:
25 step ups
25 squats
25 mountain climbers
25 push ups
Then we went to another part of the parking lot where I had cones spaced out, 3 parking spaces each, for a bodyweight suicide/ladder.
Starting at the start point, you do the exercises up to the next cone, then jog back and repeat at the starting line adding the next exercise to the next cone (completing 2 exercises now). Then run back to starting line and repeat exercises 1 and 2 and add on the 3rd cone’s exercises. Get it? So each time you start over, repeating the pattern and add on until you finish the entire ladder.
The exercises between 3 parking spaces each were:
Lunges
Bear crawl
Lt. Dan
Crabwalk
Burpee broad jump
We had a few minutes left, so we split up into two groups for another Train Run around the main parking lot.
Moleskin:
This workout started off unexpectedly when dear Thunderbird tripped over a (huge!) crack in the parking lot—where we will never run again—and cut open her chin. It wasn’t crazy but it was enough and she was lightheaded and Sparty (who also was holding her chin) jumped up to drive her home and Soul Surfer volunteered to follow her in Thunderbird’s car so she wouldn’t have to worry about coming back for it. Also shout out to the PAX who ran to get first aid kits out of their cars! Our urgent care nurse practitioner "Fly Girl” was instrumental as well and really everyone jumped in to help. On the way home, it was decided Thunderbird should actually go to the ER due to ringing in her ears and all the pain. We’re glad she did because she got stitches and ended up having a mild concussion! Prayers for Thunderbird. Everyone should know she was super tough and in good spirits and was mostly super upset for missing the rest of the workout. We love you Thunderbird!
I also shared this quote at the end, thanked many of the PAX who quickly stepped up to help lead and further launch our region and those who have stepped up to lead over time. We are all here because of not me but ALL OF YOU! SO thank you for showing up! Continuing to show up. Stepping out of your comfort zones on a regular basis and for being so passionate for our mission to strengthen all aspects of our lives.
I’m not sure who to attribute the quote below to but I heard it from the CSD Superintendent Sheila Quinn while watching the CVA info session and thought it was perfect for today.
Leadership emerges at the intersection of opportunity and initiative.
Opportunities are all around us. Keep an eye out for them and take initiative! You are all leaders.
I’m so thankful for all of you.
Xo,
Flyer