Time to prepare; it's OCTOBER!

Time to prepare; it's OCTOBER!

Oct 5, 24

Q - Murph

The Pax: 

Hurricane, Wedding Singer, Blue Angel, and Britt.

Warm-up: 

Arm crossover, neck, knee holds, straight down, over the fence. 

The thing: 

Abs - 10 min (two rounds)

• Reverse crunch

• Leg lifts (dont let them touch the ground)

• Single-leg toe touch R (opposite hand touch toe. Back flat)

• Single-let toe tough L (opposite hand touch toe. Back flat)

• Mason Twist (use weights to increase intensity)

Halloween Survival workout (3X)

• Zombies! Run!

• Run down and back

• Flying bats, better duck.

• 15 squats

• SHHHH, hold very still.

• 1 minute plank

• Zombies again!

• Run down and back

• Jump over the graves

• 10 tuck jumps or 20 calf raises

• Stay low to the ground

• 20 pushups

• Try to sneak by.

• 20 walking lunges

Stretch

Quote: Be strong; you never know who you are inspiring.

Saturday Sweats

9/28/24

Q Hot Wheels 

Welcome FNG Latte 

PAX- Rice Crispy Volunteer Digger Ginger Spice Kazoo Brit Murph  

Warm up 

Squat to hip open 

Deep squat with reach 

Worlds greatest stretch 

Three the needle 

The Thang 

Legs super set 3 sets 

Weighted lateral squat 8/side

Sumo squat weighted 10 

Standing leg weight hip abduction 8/side 

Squat jumps 8

Walking lunge 8/side 

Step ups 8/side 

Core x3 @and 

Heel taps 10/side 

Scoops 10/side 

Bird dog 10/side 

Cross toe touch 20 total 

Arms and Core

Arms and Core

Sept 26, 24

Q - Murph

The Pax: 

Wedding Singer, Stitch RESPECT RESPECT, Digger RESPECT, Rice Crispy

Warm-up: 

Stretch

The thing: 

Arms - 20 each

• diagonal press (v up and out)

• Dolphin plank (elbow plank to high bottom)

• Superman with back pull

• inchworms

Core - 3 rounds, one minute each (9 min)

• DB Weighted Situp

• Leg Lift

• Trunk Twist

Arms - 20 each 

• diagonal press (v up and out)

• Dolphin plank (elbow plank to high bottom)

• Superman with back pull

• inchworms

Full Body - 3 rounds, one minute each (15)

• Knee raise (crunch) with clap under leg

• Overhead tricep extension

• Side-to-side squats

• Figure 8

• DB scoops

Quote: Do something today that your future self will thank you for.

Welcome to Boot Camp

WELCOME TO BOOT CAMP

Aug 29, 24

Q - Murph

The Pax:                         

Ginger Spice *RESPECT, Bad Wolf, Sun Flower, Clutch, Red Socks, Derby, Lemonade,

Stitch *RESPECT *RESPECT, Wedding Singer, Spike, Digger *RESPECT, and Rice Crispy.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, turn down for what song.

The thing:

There are four rounds. Partner one does 10 of the given exercises, while partner two does 20 of the second exercise. Repeat with 9 and 18, 8 and 16, 7 and 4, 6 and 12, 5 and 10, 4 and 8, 3 and 6, 2 and 4, and 1 and 2. If time permits, switch numbers with your partner.

After each round, run down and back (with your partner).

Round 1: Burpees & Squats

Round 2: In/Out & Jumping Jacks

Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)

Round 4: Squat Jumps & Push-ups

Cool Down:

Stretch

Quote:

Even if I don't reach all my goals, I've gone higher than I would have if I hadn't set any.

Round 1: Burpees & Squats	Round 2: In/Out & Jumping Jacks	Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)	Round 4: Squat Jumps & Push-ups
10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.

Sister Sister

Sister-Sister

Aug 17, 24

Q - Murph

Pax: Hurricane, Digger RESPECT, and Blue Angel

The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end

Warm-Up 

• Stretch - over the fence, arms, good mornings, legs,
• turn down for what song (Run in place to start - Squat Thrusters/Plank in out - Squat Jumps - Push Ups - Sit Ups - Plank: Hold until the beat drops, Jump up and repeat movements.)

The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end (38 min total)

Cool down & stretching.

Quote: Life is about finding yourself, embracing your strengths and weaknesses, and being true to who you are. - Oprah

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Stretching is KEY!

Stretching is KEY!

July 25, 2024

Q: Murph

Pax: Volunteer (RESPECT).

The thing: TOTAL stretching (42min 50 sec). Three ten-minute rounds. 50 seconds stretch with 10 sec in between. Complete one minute of cardio (running or jumping jacks) at the end of each round. (some exercises were only 25 sec. Holds on each side - marked with a **).

The workout is 48 minutes if you want to do all the stretching.

Volunteer and I completed all 32 stretches!

Hamstring Stretches

Active Hamstring	Hurdler	Forward Fold	Standing Single-Leg	Seated Forward Bend

Glute Stretches

Seated Twist	Seated Leg Cradle	Figure Four	Supine Cow Face	Modified Pigeon

Low Back and Glute Stretches

Knee Hug	Lying Twist

Quad Stretches

Side-Lying Quad	Standing Quad	Kneeling Quad

Back and Oblique Stretches       Back Stretches

Standing Side Bend	Cat-Cow Pose	Child’s Pose with Reach

Tricep Stretches Shoulder Stretches   Shoulder and Chest Stretches

Overhead Triceps	Crossbody Shoulder	Wall Child’s Pose	Seated Heart Opener	Chest Opener

Neck & Shoulder Neck Stretch Neck & Upper back

Grounded Tipover Tuck	Seated Release Neck **	Behind-the-back Neck	Seated Hand Behind Head

Hip Flexor Stretches

Runner’s Lunge **	Lunge with Reach and Twist **

Inner-Thigh Stretches Calf Stretches

Straddle	Wall Calf **	Downward Dog Calf  **

Quote: stretch yourself beyond what you think is possible.