Date - April 4, 2024
Q - Heavy J
PAX - Hot Tub, Veggie
The THANG
1 minute tabata
x2 with walks in between sets
Plank
Wood Chop
Alternating
Bent over row
March with high
knees alternating
Glute Bridge
Glute Bridge
March
Reverse Lunge
Sumo Squat
Superman Hold
Bird Dog
Saturday Arms and Legs
March 30, 2024
Q: Murph
Temp: 47
The Pax:
Volunteer (respect), Ginger Spice (respect), Spike, Hurricane, and Wedding Singer.
Warm-up:
Stretch
The thing:
Turn down for what (3min 34 sec song)
Jumping Jacks
Squat Jumps
Push Ups
Sit Ups
Plank (Hold until the chorus starts again. Jump up and jog)
4 rounds. 1 minute each. 10-second rest between.
Renegade Row
Squat x hammer x press
Reverse lunge X bicep curl
Lateral x front
Squat x calf raise
Quote:
Don't adapt to the energy in the room. Influence the energy in the room.
CrossFit Ruck
March 13, 2024
Q: Murph
Temp: 74 and sunny!
The Pax:
Bumble, Survivor, Volunteer (respect), Stitch (respect), and Dolly
Warm-up:
Stretch
The thing:
Ruck the 3-mile path with CrossFit activities on every new road.
20 pushups
20 JJ
10 lunge around the world
15 incline pushups
20 Monkey Humpers
30 Calf Raises
Jog to the next street
10 Hammer Curl to Press
Sprint to the next street
*Due to starting 15 minutes late, we did not complete any CrossFit in the last .70 mile.
Quote:
When you have a dream, you’ve got to grab it and never let go” -Carol Burnett.
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:
Bathrooms - 4:40 Drop it like it’s hot
Squats
Monkey Humpers
High knee Lunge
Theater/Stage - 6:27 Cha Cha Slide
Cha Cha Slide Dance
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’)
Squat Thrusters
Squat Jumps
Push Ups
Sit Ups
Plank (Hold until the chorus starts again. Jump up and jog)
Playground - 3:44 Champion
L hook, R hook, L upper, R upper X8
Break
4 left high knee lunge jump, 3 left overhead crunch
Beak
4 right high knee lunge jump, 3 left overhead crunch
Repeat
LUDA
Three jabs and 2 knee-to-elbow crunch
LUDA FAST
Jabs and crunch fast.
Carrie
4 left high knee lunge jump, 3 left overhead crunch
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
Feb 22, 2024
Q: Murph
The Pax: Wedding Singer and Dolly
Warm-up:
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.
Jump rope
Squat
Hula Hoop
Triceps dips
Inch Worms
Hammer Curls
Crunch
Push Up
Situps
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
New Beginnings
Jan 25, 2024
Q - Murph
The Pax: Ginger Spice (respect), Mud Pie, Mud Pie JR, Bumble, Dolly, Hot Wheels,
Volunteer (respect), Bad Wolf, Digger (respect), Rapunzel, and Murph (Q)
Warm-up:
Stretch & two down and backs. (If raining - 2 mins run in place)
The thing:
Complete each round 4 times.
Round 1
30 Jumping Jacks
20 Squats
10 Push-ups
Round 2
30 Mountain climbers
20 Lunges
10 Push-ups
Round 3
30 Pulsing Squats
20 Burpees
10 Push-ups
Round 4
30 Bicycle Crunch
20 Glute Bridges
10 Scissors Kicks
Quote: Game/Announcement.
