Star workout

 Q: Hurricane

Pax: Mountain Mama, Kingpin, Tater, Queso, Cheeto (2.0), Ginger Spice, Wedding Singer, Spike, Setter, Prosecco

The Thing : warm up 10 JJ in cadence, toy soldiers, high knees, butt kicks, 1 lap around key hole.

5 stations layed out in the form of a circle. You complete each station then go to middle to do 10 burpees.

Station 1- 50 bicep curls, 50 tricep rows

Station 2- 50 crunches, 50 penguins

Station 3- 50 sumo squats, 50 calf raises

Station 4- 50 front raises, 50 upright rows

Station 5- 50 monkey humpers, 50 jump squats

Victory lap walk to end workout! 

Yes, I Am A Horrible Selfie Taker!

Q:  Ginger Spice
Pax:  Queso, Mudpie, Kingpin, Survivor, Wedding Singer, Hobbit, Traverse, Britt

SURPRISE!!

Q:Ginger Spice
PAX:  Traverse, Hurricane, Volunteer (Respect), Major Pain. Spike, Wedding Singer, AD, Flossy (FNG), Yauchty (FNG- Respect), Cosmo (FNG), Gilbert, Murph. Queso, Mudpie 

Go vote!

Wednesday, October 14, 2020
Q: lil Sebastian 
pax: twinkle toes, bad wolf, ginger spice, mountain mama (respect respect), ghiradelli, tater, king pin, survivor, wedding singer, mud pie

Started with a quick warm up. Then did the thang:“short, long, longest” tabata workout!

First exercise was 30 seconds, second was 45 seconds, third was 60 seconds, and then a 60 second plank or wall sit. 10 seconds rest between each exercise and 15 seconds after the plank. (Example: 30 sec jumping jacks, 10 sec rest, 45 sec skaters, 10 sec rest, 60 sec butt kickers, 10 second rest, 60 sec plank, 15 sec rest, 30 sec V ups, etc....)
Made it through twice!
https://drive.google.com/uc?export=view&id=10rKfG1VPuaN-1CjnyMBZ8GHSHpjowFRZ
Stretched it out, ended with a quote and a conversation on the importance of voting, and name o rama
https://drive.google.com/uc?export=view&id=1hYwWqsHrVkXqfxIOz90mbwZx7X4MnQJj

Steppin it up since it's turning cold

 Saturday, October 3, 2020 at 7:00 a.m.

Q: Ghirardelli

Pax: Ginger Spice, Kazoo, Wedding Singer

The Thang (under the shelter):

Warm-up: 10 IC JJ, Butt Kicks, High Knees

11's- 1/1 Step ups to Tricep Dips

5 Burpees

11's- Push-ups to Squat

10 Jump Lunges

11's- 1/1 Lunge to Overhead Press

10 Hand Release Push ups

15 Each: Plank Jacks, Mt. Climbers, Donkey Kicks, Fire Hydrants, Bicycles, Scissor Kicks, Flutter Kicks, Crunches, Reverse Crunch with Kick-out

Ended with 1 Minute Plank

Nam-a-rama and we shared what we are watching on Netflix! LOL!

Thank you, Ladies!

 


Solo Dora

Tonight was awesome! So many beautiful, strong and hard working women! You are all blessing. Super honored to share my Solo Dora with you. Time did not allow the section of abs, but we killed it! So many ladies hard to name the all. 
https://drive.google.com/uc?export=view&id=11sv9YvXGq9Tc1Dpfo1DgbEczQ2mUdFe3https://drive.google.com/uc?export=view&id=1eveAyOtQrejY8x_CV_s3VEDkE3y-RRNS

Soggy Bottom Girls

Q:  Ginger Spice
Pax:  Wedding Singer. Blue Angel, AD

Heads or Tails?

Date: September 24, 2020 at 6:00 p.m.

Q: Murph

Pax: Twinkle toes, Wedding singer, kin-pin, Queso, Cheeto, Mudpie Jr., Mudpie, Ginger Spice, Tripp

Warm-up: Stretch and a 10-minute run. 

The Thing:



Quote: Reach for the Moon. Even if you miss you will land among the stars.

    - Don't give up. Keep shooting for your dreams.



The RBG workout 9/23/20 Paramore Park

Warm up - fun little dance to September (the Version featured in the trolls movie!)

RBG WORKOUT 

30 donkey kicks (15 ES)
30 fire hydrants (15 ES)
30 kneeling roundhouse kicks (15 ES) - pic in comments on how this should look

15 Chest press
15 Chest fly
15 Seated cable row

1 minute plank
30 second right side
30 second left side 

support-wall/chair is recommended but not required for the next two
30 assisted 1 leg squat (15 ES) (alternative option 30 squats)
30 knee raise and leg swing (15 ES) - pic in comments for how this should look(alternative option standing crunches 15 ES)
30 lunges (15 each side)

15 bicep curls 
15 shoulder presses 
15 tricep extensions 

X2

Weighted walk around the loop 

Stretched it out. Finished with a quote and picture. 

https://drive.google.com/uc?export=view&id=1qK601QVpig-txx0rhJuLkKUk6-EbNymUhttps://drive.google.com/uc?export=view&id=1r5fQJw20pAKZXCJi5It2KgQt1Bf42dmEhttps://drive.google.com/uc?export=view&id=1fiJVn1o4aJc8PEfNX9OCx2npheHevHnnhttps://drive.google.com/uc?export=view&id=1IbYujy2o4RDMOPA9J4kKh2vJPeuYMv1lhttps://drive.google.com/uc?export=view&id=1cZWWlNU6CpR2133ZEjD9ZKZN1-_W4yxjhttps://drive.google.com/uc?export=view&id=1z_EMQreMnyUr_g4fEX6FMiKHyMHG4rCD
https://drive.google.com/uc?export=view&id=19U5f2xQnOwD0GC0MZTceb8HNUoCGUGZa

Hey AMRAP... Did you say Burpees?

 September 21, 2020

Q: Ghirardelli

Pax: Alto, Bad Wolf, Cheeto 2.0, Clutch, Gilbert, Ginger Spice, Hobbit, Hot Wheels, Hurricane, King Pin, Little Champ 2.0, Longhorn, Mudpie, The Defender, Paint it Purple, Queso, Red Velvet, Safari, Survivor, Tex Mex, Trip, Wedding Singer 

The THANG:

Warmup: 10 IC JJ, Butt Kicks, High Knees

Round 1: 10 minute AMRAP with 10 Burpees, 10 Big Girl Sit-Ups, 10 Air Squats

1 Minute Plank

Round 2: 3 Rounds: 50 Mt. Climbers, 40 Elbow to Knee, 30 Alt Lunges, 20 Crunches, 10 Push-ups

1 Minute Plank

Round 3: Pax Choice Abs- 15 each of... did you see the PAX list?! Too many to remember! 

 COT with Namarama and Prayer! What a BIG group! Thank you for coming out :)

Tabata Wednesday

A Cardio Blast Kind of Night

 Monday, September 14, 2020

Q: Ghirardelli

Pax: Cheeto 2.0, The Defender, Gilbert, Ginger Spice, Hobbit, Hot Wheels, Hurricane, Longhorn, Major Payne, Miami, Muscadine, Outback, Preach, Queso, Semi-Sweet, Survivor, Wedding Singer, and 3 FNG

The THANG:

Warm-up: 10 IC JJ, Butt Kicks, High Knees

10 Minute Run 

7 minute Inch worm with Hand-Release Push-up, Shoulder Tap, Elbow to Knee AMRAP

2 minute Plank with Knee to Elbow AMRAP

2 minute Curtsy Lunge with Squat between each Lunge AMRAP

5 Burpees

1 minute each: Speed Skaters, Plank Jacks, Jump side to side over mat with three High Knees, Mountain Climbers

Abs: 50 Crunches, 25 Up and Outs, 50 Apple Pickers, 25 Legs on Fire, 25 Defenders

Some stretching and then we named our 3 FNG's- Welcome Sweet Pea, Etsy, and King Pin!

Picture and a Prayer- Thank you for coming out!



 

Alphabet Workout

Date: September 12, 2020 at 8:00 a.m.

Q: Murph

Pax: Blue Angel, AD, Tour Guide, Volunteer, Preach, Trifecta, Ginger Spice



Warm up: Stretch

The Thing:

A - 20 Arm Curls (10 each)

B - 10 Burpees

C - 30 Crunches

D - 20 Dirty Girls

E - 30 Elbow to Knee Plank

F - 20 Frog Jumps

G - 20 Goblet Squats/Holds

H - 30 High Knees

I - 10 Inch Worm Push ups

J - 30 Jumping Jacks

K - 20 Butt Kicks

L - 30 Lunges

M - 30 Mountain Climbers

N - 20 Naughty Monkey Humpers

O - 20 Overhead Press/Extensions

P - 20 Push-ups

Q - 40 Quick Feet

R - 30 Russian Twist

S - 40 Squats

T - 30 Bicycle Twist

U - 30 Upright Row

V - 20 V Sit Ups

W - 1 Minute Wall Sit

X - 20 X-Abs (alternative jackknife)

Y - 30 sec Y-Raise (superman) x2

Z - 20 Sit-ups


10 Min Walk with weights at the end.


Quote: Life isn’t about waiting for the storm to pass... It’s about learning to dance in the rain.

By Vivion Greene




Hello Rock Pile!!

Q:  Ginger Spice
PAX:  Hot Tub, Wedding Singer, Blue Angle
   
  Warm up

Under the fence

Calf walks

Toe walks 

Arm circles


Rock Pile

Pick have rock

Throw rock overhead, lunge to it, go to third tree and back.

Rock hold - figure 8's 20

Biceps 20

Triceps 20

Shoulder press 20


Run to center 

Wall sit 1 minutes 

Planks 1 minutes 

Steps up on bleachers 20 each side

2 legged squats on bleachers 20 each side

Split squats 20 each side


Abs

Spider mans 5

Swimmers 10

Dirty girls 5

Penguins 10


Cool Down COT 


Labor Day Weekend Power Arms

Date: September 5, 2020 at 7:00 a.m.

Q: Ghirardelli

Pax: Cheegan, Ginger Spice, Spinner

Warm-up- 10 IC JJ, Butt kicks, Windmills

The THANG:

Jacob's Ladder- Up to 10- Inch worms with push up, Squats

Mosey to grass and bear crawl to pole, run back to mats

1 minute Mountain Climbers

1 minute Speed Skaters

Alternating Lunges to grass and back to mats

Move weights 10x to each side while in plank position twice

Move weights 10x to each side in Russian twist position twice

10 defenders with weights twice

1 minute each Rows, Bicep Curls, Swing backs- 2x

1 minute overhead presses and calf raises with weights

Stretching and Namarama

Ended in prayer- prayed for Cheegan's pregnancy and for teachers and students

Congratulations, Cheegan! So excited for you!



Go ahead and put Baby in the corner- she can dance anywhere!

Q: Ghirardelli

Pax: Cha-Cha, Gilbert, Ginger Spice, Hot Wheels, Hurricane, Longhorn, Macaroni 2.0, Miami, Semi-sweet (Respect), Trip, VonTrap, Wedding Singer, Carol (FNG-Tex Mex)

 

The THANG:

 

Warm Up: 10 JJ IC, 10 Butt Kicks IC, and 10 High Knees IC

 

1st Corner: 2X- 20 Bicep Curls, 20 Overhead Presses, 20 Tricep Curls

 

Mosey to 2nd Corner

 

2nd Corner: 2X- 22 Mt. Climbers on Steroids, 22 Monkey Humpers, 22 JJ with Toe Touch

 

Mosey to 3rd Corner

 

3rd Corner: 2X- 24 Broad Jumps (with 4 steps back in place), 24 Plank Jacks, 24 squats with twist

 

Mosey to 4th Corner

 

4th Corner: 1X due to time- 26 Side Lunges with three high knees in center, 26 Back Lunges with a kick in the center, 26 Front Lunges with Kick in the back (watch your balance)

 

Mosey to Home Base for Abs- 20 Up and Outs, 20 Up and V, 20 (1:1) Apple Pickers, 20 Crunches, and 20 Russian Twists

 

After stretching, we named an FNG- Welcome, Tex Mex to our Tribe! 

 

A reflection from Ghirardelli- We have to create a Culture of Care! In the past, when someone was going through something, we were taught not to get involved, that it was none of our business, and that "people should not air their dirty laundry". Today, we need to be courageous enough to get involved when someone is displaying signs of depression and/or anxiety so we can get them the help they need. People do not seek counseling or therapy due to negative stereotypes, causing them to fear what people might think of them if they go to talk to someone... or worse, they fear people will judge them for being diagnosed and/or taking prescription medication. This fear keeps them from getting the help they need; but if more people were willing to approach someone who is hurting and encourage them to at least start with counseling so they can talk to someone about their feelings and the unhealthy choices they are making, they can at least start the process of learning how to cope with the issues they are struggling with and learn how to make healthier choices that will finally help them heal.

Burn, Baby, Burn

Q:  Ginger Spice
PAX:  Geraldeli, VonTrap, Twinkle Toes, Wedding Singer, Murph, Alto, Trip, Roadblox(2.0), Gilbert, Preach (Respect)

Warm Up:
Run the straight away
10 jumping jacks
10 squat pulses
10 toy soldiers

Circuit 1 (6 minutes)
40 push ups
20 second plank

Circuit 2 (6 minutes)
40 weighted squats
20 second squat hold

Cardio Blast (3 minutes)
10 squats jumps
10 cross punches
10 touch jumps

Circuit 3 (6 minutes)
40 bicep curls to shoulder presses
20 second bicep hold

Circuit 4
40 scarecrows
20 second hold

COT.  Every PAX had to describe themselves with one word.  The word had to start with tbe first letter of their FiA name.


A Solid Workout

August 26, 2020
Q: Hobbit
PAX: Gilbert, Trip, Alto, Wedding Singer, Blue Angel, Twinkle Toes, Ginger Spice
warm up included a 7 minute run

Move it Monday


 Date: 8/24/20

Q: Hot Wheels 

PAX:  Preach Respect , Boss Baby, Hobbit, Bad Wolf, Red Velvet, Semi Sweet Respect, Survivor, Gilbert, Robox 2.0, Trip, Alto, Wedding Singer, Clutch, Ginger Spice, Ghirardelli, Hurricane, Emily  FNG, Silver Tiger. 

Warm up

40 high knees 

30 jumping jacks

10 Burpees 

30 jumping jacks

3 Rounds 

10 star pushups 

10 tricep pushups 

20 tricep extensions

20 bicep curls per side one at a time 

20 yards burpee to broad jump, run the straight and repeat with arms. 

Hold plank or run in with the six. 

3 rounds of: 

50 full weighted sit-ups 

100 elbow to knee crunch 

50 side crunches per side 


Always work hard. If tonight was easy up your weights, challenge yourself to run faster or push harder. Always challenge yourself. Make yourself better to you can help make others better.





Partner Up

8/20/2020
Q: Hobbit 
Pax: Ginger Spice, Twinkle Toes, Murph, Trip, Gilbert,  Cha-Cha
wrapped up with a 10 minute run or weighted walk.

Fate in the Cards

 Date: August 6th, 2020, 6pm Paramore Park

Q: Spinner

Pax: Creed, Flower, Twinkle Toes, Ghirardelli, Wedding Singer, Hobbit, Preach, Cha Cha, Murph, Roblox, Trip, Gilbert



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

DORA BLIMPS

As always I am thankful for you ladies!!  Temps were better this morning but the humidity is not going anywhere!!!
We warmed up and get to it!!

The thang:
We partnered up and did BLIMPS, DORA style!  One partner ran while the other did the exercise.  Each partner set completed the total number combined!!


50 Big girl sit-ups 

100 Lunges 

150 Imperial walkers 

200 Monkey humpers

250 Plank jacks

300 Squats
We stretched and closed!!  Great job Q: Caliente Pax:  Ginger Spice, Hot tub, Hobbit, Volunteer, AD
ladies!!https://drive.google.com/uc?export=view&id=1pmqggxe3mTkLc04lTEDnQmSV8LHKc8O-https://drive.google.com/uc?export=view&id=1qnA7kztUCLXqwEnmhRTrbFX-eSXXpL3d