My favorite things...t

Date: 8/10/2020
Q: Hobbit
PAX: Bad Wolf, Clutch, Hotwheels, Hurricane, Cha-Cha, Ginger Spice
Ended with Pax Choices Arms Tabata

Super Sweaty Saturday

 Date:8/8/20

Q: Hot Wheels 

PAX: Ringmaster, Twerk, Gilbert, Trip, Blue Angel, Murph 

Quick warm up then did the thang: 

Ran the middle of the loop (parking to volleyball courts)

10 reps 3 sets 

Dumbbell overhead press

Bent over row 

Tricep extension 

Upright row 


Run the middle of the loop (parking to volleyball courts)


 3 sets 

10 step back lung/side 

10 fire hydrant/side 

10 donkey kicks /side 

10 squat jumps 



Core  x 3 

10 weighted full sit up 

10 leg raise w lift 

10 reverse with leg lift 

10 side crunch/ side


1 minute of burpees


Everyone rocked it! The air was so still and the sweat was flying! 


Great work! 



2 New Qs & Burpee's Evil Twin

2 new Qs, Brit and Murph, joined Half Pint for a total body Tabata workout.



Date: August 1 2020

Pax: Major Payne, Wedding Singer, Ginger Spice, Blue Angel, Hurricane, Volunteer, Paint it Purple, A.D.,Gilbert

Warm up=Butt kicks, high knees, jumping jacks, arm circles


Run to second intersection and back


Three Tabata sets 50 sec work/ 10 sec rest x 2


Arms - led by Brit

  • Bicep curls

  • Push ups 

  • Shoulder press

  • Tricep extension

  • Arm raises (front and side)


Run to second intersection 


Core- led by Murph

  • Plank shoulder taps

  • Leg raises

  • Mountain climbers 

  • Bicycle crunches 

  • Russian twist


Lower body - led by Half Pint

  • Single leg dead lifts (do other leg 2nd round)

  • Lunges w/ weight

  • Rolling squat (aka "Burpee's evil twin")

  • Weighted bridge

  • KB swings 


We either make ourselves miserable or we make ourselves strong ...


Good at the Core

Date: July 16th, 2020

Q: Spinner

Pax: Ginger Spice, Creed, Preach, Volunteer, Wedding Singer, Traverse, Twinkle Toes, Buzz, Major Payne

The Thang:

Warm up:

20 high knees 

20 standing side crunches 

20 jumping jacks 

Run/weighted walk two loops


AMRAP: 30 minutes. We did 8 rounds as a group 

20 triple crunches 

20 around the worlds

20 seated circles 

20 ankle taps

20 alternating toe touches 

20 flutter kicks 

20 scissor kicks 

1 loop run/weighted walk 


Happy Hour

Wednesday 7/29/2020
Q: Hot Wheels
Pax: Ghirardelli, Blue Angel, Flower, Volunteer -Respect, Gilbert, Murph, Wedding Singer, Ginger Spice, Preach- Respect

Did a quick warmup

AMRAP 10 minutes 
5 burpees 
10 planks weighted crossovers 
15 sit ups with weight over head 
20 squats 

AMRAP 10 minutes 10/side
20donkey kicks 
20side lunges 
20calf raises
20second squat hold 


AMRAP 10 Minutes 
15reverse crunch 
15starfish crunch 
15sit ups 
15 spider mans 

COT- Name o Rama 
Ended with a simple statement.
Make smart choices 


It’s only a minute!

What a beautiful morning!!!  
Pax: APR, Smacknally, Triumph, Mike’s Way, Volunteer (respect)
Q: Caliente 

We warmed up and got started.

We did 50 sec work 10 sec rest, 2 rounds 

Push-ups 

High knees

Reverse lunges

Burpees 

Bicep curls

Mountain climbers 

Donkey kicks

Side lunges

Tricep extensions

Front kicks

Upright row

Plank jacks

Shoulder press

Speed skaters

squats 


 

Ab circuit 1 minute each  

crunches 

Russian twists 

Defenders

Bicycle crunches

Plank
COT, name-o-Rama, and prayer.
We celebrated Volunteer getting 20 workouts this month!!  Congratulations!!https://drive.google.com/uc?export=view&id=1LqGoMUhCjRBX3qeyG93Kvo4geqRRvPguhttps://drive.google.com/uc?export=view&id=1wB_zLWOfS1v0E1DsPJ7ISQaFJNxnUXtkhttps://drive.google.com/uc?export=view&id=1sJomAlpNO8AK5QjZ2v0t4Tsgt_8ZYTcP

Solo Dora

July 27 Paramore 6pm
https://drive.google.com/uc?export=view&id=1umpOoFYJ31k-gGVUZIOCjhFY6Lc0Z15e