10/5/23
Q: Hot Wheels
PAX: Wedding Singer, Spike, Digger -Respect, Stitch -Respect, Ginger Spice -Respect
40 seconds work 10 rest
Round 1
Skull crushers
Squats
Round 2
Side lunge
Mountain climbers
Round 3
Biceps curls
180 squats
Round 4
Squat thrusters
Push ups
Round 5
Front row
Step back lunge
Round 6
High knees hold weight over head
Donkey kicks
9/28/23
Q- Murph
Pax: Hot Wheels, Digger (respect), and Wedding Singer.
The thing:
Stretch - arm circles, over the fence, butt kicks, high knees
Part 1 - Core
Lay on the floor and do eight dumbbell floor presses (keep weights together).
Hold 8 seconds in the air.
Leg up, down, in, and out while holding weights up.
Rest for 1 minute and repeat for a total of 4 reps.
Part 2 - Circuit (1 min each X3)
Weighted hula hoop
Squat to press
Lateral to front
Calf raise
Lunges
Part 3 - Full Body
100 squats
90 mountain climbers
80 sumo squats
70 goblet walking lunges
60 dumbbell swings
50 bicycles
40 shoulder press
30 Russian twist
20 floor press
10 burpees
Quote:
Success is not final.
Failure is not fatal.
Its the courage to continue that count.
Winston S. Churchill
8/17/23
PAX Digger, Ginger Spice , Hot Wheels
Warm up walk the loop
One PAX does the 20 reps while others do the second exercise, rotate until all PAX do the exercises with 20 reps.
Bear hold
20 Overhead marches
Plank
20 lunges
Crunches
20 tricep ext
Crunch claps
20 push ups
Squats
20 squat thrusters
Heel raises
20 squat jumps
plank cross toe touch
20 plank weight cross over
Glute bridge
20 bird dogs
Jumping jacks
20hammer curls
Pre-Birthday Workout
8/10/23
Q- Murph
Pax: Scribe (respect), Athena, Ginger Spice (respect), Stitch (respect), Digger (respect), Hot Wheels, & Belly Man.
The thing:
Stretch - 5 minutes of independent stretching.
Part 1 - Core
Lay on the floor and do eight dumbbell floor presses (keep weights together).
Hold 8 seconds in the air.
Leg up, down, in, and out while holding weights up.
Rest for 2 min and repeat for a total of 4 reps.
Part 2 - 11
Step-ups - calf raises
Front raise - lat raise
Penguine - crunch
Part 3 - Weather permitting and time pending.
Walk/run the track.
Pax Choice
Quote:
“Don’t walk behind me; I may not lead.
Don’t walk in front of me; I may not follow.
Walk beside me; that we may be as one.”
All that attitude!
7/27/23
Q- Murph
Pax: Bad Wolf, Clutch, Rapunzel, Blue Angle, and Murph
The thing:
stretch - arm circles, over the fence, butt kicks, high knees
magic number 40
Arms
Arm circle
Arm raises
Prayer pulse
Cobra push up
Up downs
Core
reverse crunch
Double leg lifts
Ankle reach
Crisscross
Roll up
Butt
Squat
Donkey kick
Fire hydrogen
Toe tap
Bridge
Circuit
Weighted hula hoop
Squat to press
Lateral to front
Calf raise
Lunges
Free Choice
Cool down walk
Quote:
Lower Body Burn
June 22, 2023
Q - Murph
Stretch/Warm-up
Arm circles, good mornings, over the fence (backward and forward), calf raises.
The Thing
1 min - alternating high knee lift (march)
1 min - high knee jog
1 min - butt kicks
30 jacks (feet only)
20 double jacks (2 out, 2 in - feet only)
30 basic jacks
15 deep squats (slow)
30-deep squat pulse (stay low)
15 jump squat (hand reach and touch floor)
20 right-leg calf raise
50 right-leg calf hops
20 left-leg calf raise
50 left-leg calf hops
30 stationary lunges
30 stationary lunge pulse
30-sec stationary lunge pulse right
30-sec stationary lunge pulse left
15 adductor squats (feet and knees together)
30 sec - sumo squat low, raise heels, pulse
8 alternating forward lunges (16 total)
8 alternating forward lunges + 2 squat
(R, L, S, S - 16 total)
1 min wall sit
1 min 4 high knees and 2 squats
1 min butt kicks
1 min in & out (knees to chest, then out)
1 min russian twist
If time permits
Pax choice or walk the walkway
Stretch
On your own
Quote
“Hold the vision, trust the process.” —Unknown.
