PAX: Stitch - respect, Blue Angel, Murph, Bad Wolf
Q: Hot Wheels
Get Warm
Squats
Inch worms
Arm circles
Walk on toes
The Thang
11s
Exercise 1 and run to fence do exercise 2 rinse and repeat
Exercise 1 side shuffle to fence exercise 2 rinse and repeat
Core x2 10 reps
Laying penguins
Toe taps
Scoops
Pearl Harbor (82 years ago)
12/7/24, 2024
Q: Murph
The Pax: Wedding Singer, Spike, Thriller, Ginger Spice (respect), and Murph
The Thing
When did it happen: Japan attacked the U.S. Navy base at Pearl Harbor on Sunday, December 7th, 194,1 around 7:55 am to around 9:10 am (1 hour and 15 min).
1min 15-sec plank
What happened: 19 U.S. ships were attacked. Twelve were damaged but still floating. Seven were sunk. Four of the seven sunk were recovered and restored. Three were destroyed. And one is still lying in the Harbor (U.S.S. Arizona).
19 Burpees
340 aircraft were lost
100 cherry pickers
100 toes to heaven
100 supermans
40 toe taps
Casualties: The attack killed 2,403 U.S. personnel, which included 2,008 Sailors, 109 Marines, 218 Soldiers, and 68 civilians. (24 min)
2 minutes of calf raises (or 300 reps)
2 minutes of lunges (or 300 reps)
2 minutes of high knees (or 300 reps)
2 minutes of jumping jacks (or 300 reps)
1,200 done, 1203 to go!
2 minutes of sit-ups (or 300 reps)
2 minutes of penguins (or 300 reps)
2 minutes of Russian twist (or 300 reps)
2 minutes of mountain climbers SLOW AND CONTROL (or 300 reps)
2,400 done, 3 to go!
3 burpees
1,178 people were wounded. (12 min)
2 minutes of pushups
2 minutes of squats
2 minutes of dirty girls
2 min plank or side obliques
The U.S.S. Arizona: 37 pairs of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, 62 men perished (12 lived). The US Navy now discourages family members from serving aboard the same vessels.
23 biceps curl to overhead press.
More than 1,000 souls were trapped on the boat when Japan dropped a bomb on the USS Arizona. These souls were never recovered.
The USS Arizona is still leaking 2-9 quarts of oil a day, a phenomenon known as the "Black Tears of the Battleship Arizona.”
Aftermath: The day after the attack on Pearl Harbor, President Franklin D. Roosevelt asked Congress to declare war on Japan, officially entering the United States into World War II. The war started when Germany invaded Poland. This led to a global war from 1939 to 1945. Japan surrendered on September 2, 1945, which ended the war. Six years and 1 day later. (9/1/1939 - 9/2/1945)
1 down and back and 1 burpee.
Quote:
Winners are not people who never fail. They are people who never quit.
30 days after the attack - 134,00 Americans enlisted in the military.
Strongest allies - Japan. 1.5 million Japanese visitors visit the memorial each year.
Nov 9th 2024
Q - Murph
Warm-up:
Arm crossover, neck, knee holds, straight down, over the fence.
The thing:
Glutes (Booty Band suggested)
Durty Grils (glute bridge)
Glute bridge hold
Bridge abduction (in and outs)
Side-to-side squats
Good mornings
Core
Sit up
Crossover crunch left (left elbow right knee cross)
Crossover crunch right
Penguins
Heel taps
Cool Down
Stretch
Quote: I can do things you cannot, you can do things I cannot: together we can do great things.
- Mother Teresa -
Oct 17, 24
Q - Murph
The Pax:
Ginger Spice RESPECT, Digger RESPECT, Derby, Red Socks and Lemonade
Warm-up:
Arm crossover, neck, knee holds, straight down, over the fence.
The thing:
Legs (20 each X2)
Single leg squat L
Single leg squat R
Donkey kicks L
Donkey kicks R
Frog pump
Elevated glute bridge
Arms ( 20 Each X2)
Lateral raises (side raise)
Arnold Press
Upright Rows
DB Flys lying down
Bench Press
Run down and back
Cool Down
Stretch
Quote: Believe in yourself and all that you are.
Time to prepare; it's OCTOBER!
Oct 5, 24
Q - Murph
The Pax:
Hurricane, Wedding Singer, Blue Angel, and Britt.
Warm-up:
Arm crossover, neck, knee holds, straight down, over the fence.
The thing:
Abs - 10 min (two rounds)
Reverse crunch
Leg lifts (dont let them touch the ground)
Single-leg toe touch R (opposite hand touch toe. Back flat)
Single-let toe tough L (opposite hand touch toe. Back flat)
Mason Twist (use weights to increase intensity)
Halloween Survival workout (3X)
Zombies! Run!
Run down and back
Flying bats, better duck.
15 squats
SHHHH, hold very still.
1 minute plank
Zombies again!
Run down and back
Jump over the graves
10 tuck jumps or 20 calf raises
Stay low to the ground
20 pushups
Try to sneak by.
20 walking lunges
Stretch
Quote: Be strong; you never know who you are inspiring.
9/28/24
Q Hot Wheels
Welcome FNG Latte
PAX- Rice Crispy Volunteer Digger Ginger Spice Kazoo Brit Murph
Warm up
Squat to hip open
Deep squat with reach
Worlds greatest stretch
Three the needle
The Thang
Legs super set 3 sets
Weighted lateral squat 8/side
Sumo squat weighted 10
Standing leg weight hip abduction 8/side
Squat jumps 8
Walking lunge 8/side
Step ups 8/side
Core x3 @and
Heel taps 10/side
Scoops 10/side
Bird dog 10/side
Cross toe touch 20 total
