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I like to move it, move it! (dance)

I like to move it, move it!

Feb 24, 2024

Q: Murph

The Pax: Hurricane, Wedding Singer, Volunteer (respect), Dolly, Spike, and Perseverance (respect).

Warm-up:  Stretch

The Thing:

  1. Bathrooms - 4:40 Drop it like it’s hot

    1. Squats

    2. Monkey Humpers

    3. High knee Lunge

  1. Theater/Stage - 6:27 Cha Cha Slide

    1. Cha Cha Slide Dance

  1. Memorial - 3:34 Turn down for what (Start by running on the spot and building up. Then, when you hear ‘turn down for what,’ you need to perform the following movements until the next ‘turn down for what’)

    1. Squat Thrusters 

    2. Squat Jumps 

    3. Push Ups

    4. Sit Ups 

    5. Plank (Hold until the chorus starts again. Jump up and jog)

  1. Playground - 3:44 Champion

    1.  L hook, R hook, L upper, R upper X8


  1. 4 left high knee lunge jump, 3 left overhead crunch


  1. 4 right high knee lunge jump, 3 left overhead crunch



  1. Three jabs and 2 knee-to-elbow crunch


  1. Jabs and crunch fast.


  1. 4 left high knee lunge jump, 3 left overhead crunch

  2. 4 right high knee lunge jump, 3 left overhead crunch

Quote: Sing like no one's listening, love like you've never been hurt, dance like nobody's watching, and live like it's heaven on earth. - Mark Twain

Chronological Order

Chronological Order

Feb 22, 2024

Q: Murph

The Pax: Wedding Singer and Dolly


Stretch and a 10 min walk/run

The thing:

Ten stations, each taking one minute with 10 seconds of transition time. Complete each activity before moving on. After completing all ten, run a down and back. Repeat the cycle.

  1. Jump rope

  2. Squat

  3. Hula Hoop

  4. Triceps dips

  5. Inch Worms

  6. Hammer Curls

  7. Crunch

  8. Push Up

  9. Situps

  10. Burpee

Cool down: 

Guided stretching for 10 minutes.

Quote: “It does not matter how slowly you go, as long as you do not stop.” — Confucius