No FiA Left Behind
Q: Flyer
PAX: Admiral, Mustang Sally, Hermoine (2.0), Vino, Princess P (2.0), Chaser, Soul Surfer, Beetlejuice, Topcat, ElliptiGo, Thunderbird, Sparty, Cubbie
When: Saturday, Jan. 25, 2020
Where: The Wave (Oakridge Middle)
I was missing Blacklist and thinking of one of her earlier Qs at The Wave when we went to the way back fields behind the school and discovered the stairs… so did some recreation of that today.
The Thang:
Warm up of jumping jacks and some random stuff.
Run to back of school
DORA
100 CDDs
200 squats
300 flutter kicks
Partner goes up stairs and back OR runs around the field for extra mileage and no stairs. Partner switches to Dora.
Run to baseball field on other side/front of school (next to the entrance drive)
Hill sprints up to about the baseball lights. No FiA left behind - so if you got to the bottom before everyone else you jogged back up to “pick up the six” in military terms so we all finished together.
sprint up, jog down
15 push ups
Sprint up, jog down
30 walking lunges
Sprint up, jog down
15 burpees
Sprint up, jog down
30 tricep dips
Sprint up, jog down
15 low slow squats
this ended right on time as we circled back up in the parking lot for COT.
Moleskin:
I was reminded that perhaps we needed to remind each other about “No FiA left behind” during this workout and so it naturally became the theme for the workout as we went along. The idea is that the Q is responsible for watching the group and making sure no one is left behind. This means circling back to “pick up the six” in other terms (six referring to “back” here as in a clock for anyone not understanding the reference). We turned this into a thing especially on the hills.
As a Q you might ask, so what do I have everyone else do while I pick up the six? Or won’t everyone else be standing around? So you tell the front, “plank while you wait” or hold a squat, do jumping jacks, etc. this keeps the PAX at the front moving (and not resting!) while the back of the pack catches up. Another idea is to tell PAX to either do burpees or pick up the six. You can announce this prior to your run (or whatever it is) or if you’re at the front heading back like I said above. But don’t let people stand around that’s for sure. Then it’s definitely not fair to the back who gets no rest when the workout moves on at their arrival :)
Look, I know that for some women, this is intimidating, annoying and probably infuriating or even embarrassing for some to have a group of people or even one person coming back to get you when you’re tired, struggling or maybe even ok with being alone in the back. But the point is, with FiA, you’re never alone. That’s why we’re here. Whether you like it or not, someone will be there for you. If you want to walk? Fine! We’ll walk with you. Want to be pushed? We’ll push you (and probably default here by nature). But isn’t that why you’re here? Remember Change happens outside our comfort zone. Let’s embrace our different fitness levels - because we ALL started somewhere once and we’ve ALL been there at one time or another…in the back. I promise you I have. And I’ve been in tears with others running behind me because I’m so upset with where I’m at in that moment but also grateful for those behind me because I KNOW I wouldn’t be doing this without them. And I’ve also been the one in the back Wondering if anyone’s noticed I’ve fallen behind. So know that I see you. We see you. And we will always be here for you. that’s the point of No FiA Left Behind. This is your responsibility as a Q but also as a member of our community. And because of that, you will always be lifted yourself when you need it. Women lifting women. That’s what FiA is all about!
- Flyer