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.
