Spooktacular Workout

Spooktacular Workout

October 28th, 2022

Co-Q - Murph and Digger

Pax: Hot Wheels, Hurricane, Wedding Singer, Croft, Ginger Spice, Digger, and Murph

Warm-up: Stretch (arms, legs, neck), high knees, butt kicks, arm circles

The thing:

Part 1- Wicked Start X2 Zombies! Run! 30 Second fast feet Flying bats, better duck. 15 bob weave squats SHHH… Hold very still. 30-second plank Zombies again! 30-second fast feet Jump over the graves 10 step over mats Stay low to the ground 10 push-ups Try to sneak by 20 curtsy lunges	Part 2 - Bodyweight X2 Spooky single leg squat Demon decline pushup Lucking Lunge hop combo (controlled jump lunge) * Each activity (part 2-5) is repeated twice with a set of 20.	Part 3 - Arms X2 Zombie arms (forward raise) Scare Crows  Monster Climbers
Part 4 Partner Work X2 Pass the pumpkin (weights) Candy Crunch (partner crunch - feet together) Jack o’lantern jumps	Part 5 Hit the floor X2 Booty Burners (dirty girls) Vampire V-Sits Scary Supermans	Part 6 - Cool down.  Pax choice if extra time. Stretch

Quote/Prayer (This is a Jewish prayer said upon waking in the morning.)

Modeh Ani: I give thanks before you, King living and eternal, for You have returned within me my soul with compassion; abundant is Your faithfulness!

Fall, Fall, Fall!!

Thank you Mudpie, Mudpie Jr. (2.0), Murph and Volunteer (Respect) for joining me on this crisp fall evening.  We ended up running 20 total minutes and doing ALL the body weight exercises in between.  #bettertogether #FiAENC #StrongerTogether #findmeatfia #fiaencgreenville

Halloween is Near!!

With the ghostly apparitions in this picture, you'd think Halloween was near.  🎃 Thanks for  starting your week with me Hot Wheels,  Kazoo, Scribe, Wedding Singer and Veggie!  #bettertogether #StrongerTogether #fiaencgreenville #findmeatfia

Follow the Leader

Follow the Leader

October 15th, 2022

Q - Murph

Pax: Wedding Singer, Digger, Hurricane, Volunteer, Spike, and Murph

Stretch/Warm-up

• Stretch

The Thing

The pax started at the town commons and ran for two minutes. When the time elapsed, the pax stopped and did two task card work out. Twenty reps, two times each. Next, the pax would take off running (a new leader) and repeat with new task cards. 

Cool down

• Stretch

Quote/Prayer

Modified Slim Thick Workout

Q: Bad Wolf
Pax: Clutch, Wedding Singer, Ginger Spice
The Thang: Modified "Slim Thick" workout from Aurora Hill on Pinterest

Warm Up: 10 windmills, high knees, butt kicks, arm circles 

Booty & Legs:

• 50 squats 
• 25 lunges of your choice
• 25 calf raises
• 50 fire hydrants (25 per leg)
• 50 donkey kicks (25 per leg)
• 50 leg raises (25 per leg) 

Abs:

• 25 Big Girl sit-ups
• 25 oblique crunches (per side)
• 15 plank jacks
• 30 scissor kicks
• 25 reverse crunches
• 30 bicycle crunches

Arms & Back:

• 10 upright rows
• 10 elbow kisses
• 10 triceps kickbacks
• 10 lateral raises
• 10 shoulder presses
• 10 side rows (per arm)
• 10 triceps pulldowns 

Repeated 2x with a few skips during the 2nd Abs & Arms rounds for time 

Awesome AMRAP!!

Abs & Arms

 Date: 10/03/2022

Q: Bad Wolf

PAX: Ginger Spice, Hummus, Digger, Clutch, Ink'd, Wedding Singer

The Thang: 

Warm-Up

10 Windmills in cadence

10 Toy Soldiers OYO

Arm Circles OYO

Run the loop

Workout: 

Tabata Style

Round 1: 60 seconds of exercise, 15 sec rest

Round 2: 45 seconds of exercise, 15 sec rest

Exercises:

Plank Side Kicks [L]

Sit-Ups

Plank Side Kicks [R]

Diamond Sit-Ups

Russian Twists

1M Plank

Lunge to tree & back

Triceps Dips on Benches

Should Presses

Incline Pushups 

Scarecrows

Reverse Fly's 

Chicken Wings

Ended with another lap around the loop