Welcome to Boot Camp

WELCOME TO BOOT CAMP

Aug 29, 24

Q - Murph

The Pax:                         

Ginger Spice *RESPECT, Bad Wolf, Sun Flower, Clutch, Red Socks, Derby, Lemonade,

Stitch *RESPECT *RESPECT, Wedding Singer, Spike, Digger *RESPECT, and Rice Crispy.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, turn down for what song.

The thing:

There are four rounds. Partner one does 10 of the given exercises, while partner two does 20 of the second exercise. Repeat with 9 and 18, 8 and 16, 7 and 4, 6 and 12, 5 and 10, 4 and 8, 3 and 6, 2 and 4, and 1 and 2. If time permits, switch numbers with your partner.

After each round, run down and back (with your partner).

Round 1: Burpees & Squats

Round 2: In/Out & Jumping Jacks

Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)

Round 4: Squat Jumps & Push-ups

Cool Down:

Stretch

Quote:

Even if I don't reach all my goals, I've gone higher than I would have if I hadn't set any.

Round 1: Burpees & Squats	Round 2: In/Out & Jumping Jacks	Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)	Round 4: Squat Jumps & Push-ups
10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.	10 and 20. 9 and 18.  8 and 16. 7 and 14.  6 and 12.  5 and 10.  4 and 8.  3 and 6.  2 and 4.  1 and 2.

Sister Sister

Sister-Sister

Aug 17, 24

Q - Murph

Pax: Hurricane, Digger RESPECT, and Blue Angel

The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end

Warm-Up 

• Stretch - over the fence, arms, good mornings, legs,
• turn down for what song (Run in place to start - Squat Thrusters/Plank in out - Squat Jumps - Push Ups - Sit Ups - Plank: Hold until the beat drops, Jump up and repeat movements.)

The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end (38 min total)

Cool down & stretching.

Quote: Life is about finding yourself, embracing your strengths and weaknesses, and being true to who you are. - Oprah

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Stretching is KEY!

Stretching is KEY!

July 25, 2024

Q: Murph

Pax: Volunteer (RESPECT).

The thing: TOTAL stretching (42min 50 sec). Three ten-minute rounds. 50 seconds stretch with 10 sec in between. Complete one minute of cardio (running or jumping jacks) at the end of each round. (some exercises were only 25 sec. Holds on each side - marked with a **).

The workout is 48 minutes if you want to do all the stretching.

Volunteer and I completed all 32 stretches!

Hamstring Stretches

Active Hamstring	Hurdler	Forward Fold	Standing Single-Leg	Seated Forward Bend

Glute Stretches

Seated Twist	Seated Leg Cradle	Figure Four	Supine Cow Face	Modified Pigeon

Low Back and Glute Stretches

Knee Hug	Lying Twist

Quad Stretches

Side-Lying Quad	Standing Quad	Kneeling Quad

Back and Oblique Stretches       Back Stretches

Standing Side Bend	Cat-Cow Pose	Child’s Pose with Reach

Tricep Stretches Shoulder Stretches   Shoulder and Chest Stretches

Overhead Triceps	Crossbody Shoulder	Wall Child’s Pose	Seated Heart Opener	Chest Opener

Neck & Shoulder Neck Stretch Neck & Upper back

Grounded Tipover Tuck	Seated Release Neck **	Behind-the-back Neck	Seated Hand Behind Head

Hip Flexor Stretches

Runner’s Lunge **	Lunge with Reach and Twist **

Inner-Thigh Stretches Calf Stretches

Straddle	Wall Calf **	Downward Dog Calf  **

Quote: stretch yourself beyond what you think is possible.