Solo Dora
Monday, September 28, 2020
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. 
Heads or Tails?
Thursday, September 24, 2020
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:
- Don't give up. Keep shooting for your dreams.
The RBG workout 9/23/20 Paramore Park
Wednesday, September 23, 2020
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.
Hey AMRAP... Did you say Burpees?
Tuesday, September 22, 2020
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 :)
A Cardio Blast Kind of Night
Monday, September 14, 2020
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
Saturday, September 12, 2020
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
Monday, September 7, 2020
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!
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