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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