May the fourth be with you

 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

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. 

High knee L weight Kneed around your head to the opposite side  Side, front, side twist. Sitting with legs bent -. Go to the top, to the left, top, right. Rows?

Kneed around the waist.   Left knee, side twist, and raise. Right knee, side twist, and raise.

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!

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-up

Arm 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

Feel the burn!

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 

1. 60 Side-to-side shuffle touch

2. 45 plank leg lift

3. 45 front and back punches

4. 45 bear squat

5. 30 Left side triangle crunch

6. 30 Right side triangle crunch 

7. 60 dumbbell lateral raises 

8. 30 lunge back kick left

9. 30 lunge back kick right

10. 60 seated knee tucks

11. 60 deadlift upright rows

12. 45 gate switch

Quote 

Push yourself because no one else is going to do it for you.

Thirsty Thursday

 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

10-min Circuit

January 26th 2023

Q - Murph

The PAX

Digger (Respect), Bad Wolf, Hot Wheels, Wedding Singer, Rapunzel 

Stretch/Warm-up

Arm circles, good mornings, good evenings, butt kicks, over the fence (backward and forward).

The Thing

10 min circuit - 2X

1. Jump Rope - 1 min

2. Star Jumps - 30 sec

3. Mountain Climbers - 1 min

4. Push-ups - 30 sec

5. Jump Lunges - 1 min

6. Overhead squats (weight optional) - 1 min

7. Squat hold with weight - 30 sec

8. Jump Lunges - 1 min

9. High Knee Jumps - 30 sec

10. Plank - 1 min

11. Crunches - 1 min

12. High knee - 1 min

Run a down and back between each set.

Cool Down - Stretch

Quote 

Last of 2022

 

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