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!