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!
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