Q - Heavy J
PAX - Red Velvet, Hot Tub, Veggie
The THANG: Tabata style 45 seconds on and 15 off, plus finished with PAX choice abs
Q - Heavy J
PAX - Red Velvet, Hot Tub, Veggie
The THANG: Tabata style 45 seconds on and 15 off, plus finished with PAX choice abs
Core galore
April 27, 2023
Q - Murph
Stretch/Warm-up
Arm circles, good mornings, over the fence (backward and forward), calf raises.
The Thing: 50 sec on - 20-sec rest. 4-5 rounds. Exercise needs to be controlled.
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Stretch: On your own
Quote: You can’t go back and change the beginning, but you can start where you are and change the ending. - C.S. Lewis
Saturday Parking Garage Fun!
Feb 25, 2023
Q - Murph
The Pax: Digger (respect), Spike, Wedding Singer, Rice Crispy, Sunflower, First Lady, and Volunteer (respect).
Stretch/Warm-upArm circles, good mornings, over the fence (backward and forward), calf raises.
The Thing
Run up 4 levels and back down
Squat until everyone is back.
25 pushups
Run up 3 levels and back
Squat until everyone is back.
25 pushups
Run up 2 levels and back
Squat until everyone is back.
25 pushups
Run up 1 level and back
Squat until everyone is back.
25 pushups
Sprint 1/2 level, 15-sec rest (X2)
Return to base:
25 Russian twist
25 boats
25 flutter kicks
25 penguins
Pax Choice
Stretch
On your own
Quote
You can’t go back and change the beginning, but you can start where you are and change the ending. - C.S. Lewis
Feb 23, 2023
Q - Murph
The Pax: Volunteer (respect), Wedding Singer, and Digger (respect).
Stretch/Warm-upArm circles, good mornings, good evenings, butt kicks, over the fence (backward and forward).
The Thing
60 Side-to-side shuffle touch
45 plank leg lift
45 front and back punches
45 bear squat
30 Left side triangle crunch
30 Right side triangle crunch
60 dumbbell lateral raises
30 lunge back kick left
30 lunge back kick right
60 seated knee tucks
60 deadlift upright rows
45 gate switch
Quote
Push yourself because no one else is going to do it for you.
February 2 2023
Q: Hot Wheels
PAX: Wedding Singer, Ginger Spice, Rice Crispy, Bad Wolf
10 min warmup 10 reps
Star jumps
Hallelujah
Squats
Push-ups
10 minutes 10 reps
Dips with leg lift
Squats -to bench
Side step up L
Side step up R
Push-ups
Squats - to bench
Mt climbers
Sitting Single leg squat R
Sitting Single leg squat L
Push Ups
10-min Circuit
January 26th 2023
Q - Murph
The PAX
Digger (Respect), Bad Wolf, Hot Wheels, Wedding Singer, Rapunzel
Arm circles, good mornings, good evenings, butt kicks, over the fence (backward and forward).
The Thing
10 min circuit - 2X
Jump Rope - 1 min
Star Jumps - 30 sec
Mountain Climbers - 1 min
Push-ups - 30 sec
Jump Lunges - 1 min
Overhead squats (weight optional) - 1 min
Squat hold with weight - 30 sec
Jump Lunges - 1 min
High Knee Jumps - 30 sec
Plank - 1 min
Crunches - 1 min
High knee - 1 min
Run a down and back between each set.
Cool Down - Stretch
Quote
At the bottom of the garage 7 times
5 burpees
10 push-ups
Weighted walk up to next level 6 times
5 jump squats
10 lunges
15squat thrusters
Leave weights run down repeat bottom exercises
Do this until you reach the top of the deck weighted walk down and repeat bottom exercises.
Great work ladies! Thanks for joining me for the last post of 2022! I hope 2023 brings good health and happiness to each of you.
FiA Love,
Hot Wheels