Pyramid of Pain | Virtual Workout
Q: Flyer
PAX: Payne Train, Cougar, Admiral, Cha Cha, Keys, Pepper, Thunderbird
When: Saturday, April 18 2020
Where: The Garage (newly named at home quarantine AO!)
Coronavirus, lockdowns and quarantine have swept our nation and the globe. For the past month, we’ve been unable to meet in person due to “social distancing” guidelines and doing our part as a national organization to stay home and “flatten the curve” or the spread of COVID-19. (I feel the need to document slightly for the records here, ha.) Eqch FiA region has dealt with this in their own way after FiA Nation made the hard decision to cancel gatherings. In Lake Wylie, we’ve kept our Q schedule and ask the Qs to post a workout in our Facebook group and then asked PAX to post sweaty selfies. This has been working great for some (I’m looking at you Admiral, Keys, Cha Cha, Jitter, Vino!). Also I’m so happy and proud of ALL of the Qs who have maintained this and posted workouts for everyone to do at home. That being said, virtual workouts via zoom have swept FiA Nation and while we initially had low interest, I felt it was time to try out the zoom concept (especially after a fun first virtual happy hour!) and Cha Cha suggested 8 am on Saturdays! And so here we are.
with a brief hello to everyone, the disclaimer was said, and also the disclaimer that this is our first time and we’ll get it all worked out and improving (should there be issues) over time!
Warm up:
30 jumping jacks IC
30 skiers
10 tin solders
10 strawberry pickers
10 windmills
10 low slow (3-count) squats
10 arm circles front and 10 back
10 shoulder shrugs
Side to side neck stretch
The thang:
100 jumping jacks
90 mountain climbers
80 lunges (40 each side)
70 glute bridges
60 plank shoulder taps (single count)
50 squats
40 skaters
30 high knees
20 Carolina dry docks
10 burpees
1 minute plank
(Water break)
10 burpees
20 Carolina dry docks
30 high knees
40 skaters
50 squats
60 plank shoulder taps
70 glute bridges
80 lunges
90 mountain climbers
100 jumping jacks
(End of pyramid)
40 side plank hip dips (20 each side)
2 min cardio circuit OYO (run/walk out your garage for 1 min and back OR march/jog/or bicycle abs in place)
30 LBCs
2 min cardio OYO
30 ankle taps (raggity ann alt.)
2 min cardio OYO
We did our first virtual group pic, name o Rama, asked for prayer requests (the world) and Keys led us through prayer!
Moleskin
It was so great to see Pepper back today with her 8-week old baby girl Haven! And also see Payne Train who hasn’t been able to join us on Saturdays for a while due to sports and also Cougar! I haven’t worked out this hard in a while (thanks coronavirus) and a lot of that is in part to the group accountability! Early feedback from the PaX today is that the virtual thing worked great and also helped some get up and workout when they otherwise wouldn’t have. Keys is on Q next Saturday and the May sign up genius is coming out soon so we’ll be looking for more Qs and volunteers to lead on zoom as well! We all stepped out of our comfort zone once to Q to begin with, so just consider this a new challenge to overcome!
I forgot to leave you with this quote today, and it’s a good one for our times
Make time to do something you enjoy every day. Think about what makes you feel recharged — maybe it’s time spent in nature, quiet meditation or exercise.
- Kristin Vickers Douglas, P.H.D Mayo Clinic
Virtual hugs!!!
- Flyer