Never Miss A Monday

Monday, Feb. 21, 2022 6pm

The Q - Major Pain

The PAX - Traverse, Digger (Respect), Wedding Singer, Spike, Mud Pie, Ink'd, Murph, Hot Wheels, Ginger Spice, Volunteer (Respect), Bad Wolf, and our FNG Tik Tok!

The Thang - 

Warm Up: Jumping jacks, Arm circles, Vinyasa, 2 lap run/walk

Set 1: Renegade Rows 10 each side

          Standard Push Ups 10

          Downward Dog Crunches 2 full sets

Set 2: Weighted Shoulder Shrugs 10 each side

          Wide Push Ups 10

          Flip Flop Crunch 10 each side

Set 3: Balance Arch Press 10 each side

          Staggered Push Ups 10

          Head Shoulders Knees Toes Plank 5 

Complete each set 2x. Take a quick break and stretch out shoulders between sets. 

Cool Down: Vinyasa, Side stretches, Shoulder stretches

Bad Wolf Returned

 Date: 2/17/2022

Q: Bad Wolf    

Pax: Wedding Singer, Hot Wheels, Clutch, Survivor, Volunteer, Ginger Spice, Spike

The Thang:

Warmup: 2 Laps around the Loop

Rounds: 20 reps per exercise, 4 exercises per round

10 burpees

Round 1: 

    Squats

    Curtsy Lunges

    Russian Twists

    Defenders

Run the field & back, overhead arm claps until everyone is back

5 inchworms 

Round 2: 

    Hammer Curls

    Chest Press

    Bicycles

    Leg Lifts

Weighted Walk the field & back, overhead arm claps until everyone is back

Round 3: 

    Deadlifts

    Side Lunges

    Sit Ups

    

Run the field & back, overhead arm claps until everyone comes back

10 burpees

PAX choice exercises, 20 each till time is up

Stretch during Name-O-Rama

Weighted Wednesday

Q: Ginger Spice

Pax:  Survivor. Wedding Singer, Digger "Respect", Spike, Traverse

Warm

Run loop 1 x

The Thang

15 squats to overhead press

15 sumo deadlift to upright row

15 chest presses

15 bent over rows 

15 pulsing lunges each leg

15 goblet squats 

15 bicep curls

15 overhead tricep extensions 

15 weighted crunches

15 weighted reverse crunches

Run parking lot

1 minute plank

Lather,  rinse, repeat x3

Stretch and COT

The Comeback-She’s Tired, But She Made It!

 February 10. 2022

Q: Traverse

Pax: Hurricane, Ginger Spice, Wedding Singer, Hot Wheels

Tabata Valentine

Tabata

February, 12th 2022

Q - Murph

The Pax: Wedding Singer, Digger, Rapunzel, Traverse, and Hurricane 

Stretch/Warm-up

• 5 min run or weighted walk

Round 1 X2

Jumping Jacks

High Knees

Monkey Humpers

Left Leg Lunges

Round 2 X2

Bench Dips

Elevated push-up

Step-ups

Right Leg Lunges

Round 3 X2

Sit-ups

Up/Down Plank

Crunch

Penguins

Round 4 X2

Lunges

Sumo Squat

Cherry Pickers

Plank

Quote:
Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

You Say Tomato, I Say Tabata

Q: Heavy J

Pax: Volunteer, Veggie, Hot Tub

The Thang:

February 3 Tabata Workout

(20 sec on and 10 sec rest x 8)

 

Warm up (high knees, butt kickers, windmills, run the keyhole)

 (alternate - total of 8 sets each)

Jumping Jacks / Jump Squats

Planks / pushups

Shoulder press / fly

Russian twists / V ups

Speed skaters / curtsy lunge

Situps / reverse crunch

Bicep curls / tricep dips

Mountain climbers / bird dogs

 

 Cool down/stretch