Welcome to Boot Camp

WELCOME TO BOOT CAMP

May 23, 24

Q - Murph

The Pax: 

Ginger Spice RESPECT, Hot Wheels, and Murph.

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. 1 and 2. (repeat but switch partner workout)

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:

"Coming together is a beginning. Keeping together is progress. Working together is success." – Henry Ford.

Challenge - May 18th

May 18, 2024

Q - Murph

The Pax:

Volunteer RESPECT, Bumble. Perseverance RESPECT, Dolly and Murph.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, and TURN DOWN FOR WHAT!

The thing: Do as many rounds as possible.

Round 1

• 30 JJ

• 20 squats

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 2

• 30 mountain climbers

• 20 lunges

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 3

• 40 pulse squats

• 20 burpees

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 4 

• 30 bicycle crunch

• 20 glute bridges

• 30 scissor kicks 

• Run a level up (parking deck) or a down and back. 

Cool Down:

Stretch

Quote:

A strong woman looks a challenge in the eye and gives it a wink.  - Gina Carey

Song quote:

    "You don’t have to try so hard. You don’t have to give it all away. You just have to get up, get up, get up, get up. You don’t have to change a single thing......" - Colbie Caillat.

*Murph's take: Be 100% yourself. Don't change who you are for anyone, EVER! If no one told you today, I love and like you the way you are!