Never Miss a Monday

Warm up: stretching, jumping jacks, high knees,

25 squats 

25 lunges

25 jump squats 

25 monkey humpers

Leg Balance each leg front

Side crunches  25 each side

Reverse dumbbell chop 25 each side

Standing Core twist 25 each side

Standing Oblique Bends 25 each side

Leg Balance each leg back

25 bicep curls each arm

25 shoulder presses

25 tricep extension

50 Hallelujah’s

25 bench crunches

25 table push ups

25 step ups total

Leg Balance each leg side 

Pax choice 25 each (if needed) 

Q: Wedding singer 

Pax: Ginger Spice,Hobbit, Hot Wheels, Survivor 

2 New Qs & Burpee's Evil Twin

2 new Qs, Brit and Murph, joined Half Pint for a total body Tabata workout.

Date: August 1 2020

Pax: Major Payne, Wedding Singer, Ginger Spice, Blue Angel, Hurricane, Volunteer, Paint it Purple, A.D.,Gilbert

Warm up=Butt kicks, high knees, jumping jacks, arm circles

Run to second intersection and back

Three Tabata sets 50 sec work/ 10 sec rest x 2

Arms - led by Brit

• Bicep curls

• Push ups 

• Shoulder press

• Tricep extension

• Arm raises (front and side)

Run to second intersection 

Core- led by Murph

• Plank shoulder taps

• Leg raises

• Mountain climbers 

• Bicycle crunches 

• Russian twist

Lower body - led by Half Pint

• Single leg dead lifts (do other leg 2nd round)

• Lunges w/ weight

• Rolling squat (aka "Burpee's evil twin")

• Weighted bridge

• KB swings 

Saturday Sunrise

2/8/2020 @ Boyd Lee

Q- Sketch

Pax- Yankee, Ginger Spice, Hobbit, Cheegan, Dynamite, and Wedding Singer

AMRAP (15 min)

10- standing jumping jack to plank jacks

10- plank to mountain toe touch 1:1

10- reverse crunches

10- star jumps

Run the pie

Shelter!! x2

10- tricep dips arm extension (1:1)

20- step-ups 1:1

30- crunches with feet tucked crunch

1 min Wall sits 

1 min Hand stands

Mats!!

1 min Reverse plank

Butt what? X2

10 each leg Inner/outer donkey kicks

10 each leg Solid gold fire hydrants

Stretch

AMRAP in the Drizzle

Date: Monday, January 27, 2020

Q: Clutch (& Bad Wolf)

The Pax: Clutch, Bad Wolf, Wedding Singer, Hobbit, Sketch, Blueprint, Cheegan, Hot Wheels, Volunteer, Ginger Spice, Hurricane, Three Peat, Dottie, Pivot

The Thang: 

Never Miss a Monday

1/20

6pm at Paramore

Q-Sketch

Pax- Hobbit, Half pint, Hot wheels, Pivot, Dotty

We started off the chilling night with tons of layers but that didn't last long! 

We did arm circles, butt kickers and high knees the  went on a 10 minute warm-up run!

We came back and knocked out a few Amraps

7 minutes each group

5 Burpees 

10 Push ups

15 Mountain climbers

5 squats 

10 Smurf Jack's

15 Reverse crunches

5 Tuck jumps

10 bycicle crunch

15 speed skaters

Better together kettle bell swings

- everyone crunches while each pax takes a turn running to the kettlebell and swinging it 10 times 

One min plank

Stretch 

"Don't be afraid to start over. You're not starting from scratch, you're starting from experience."

Saturday sunrise and grind

1/18/2020

Q- Sketch

PAX- Hobbit, Blue Angel, Yankee, Ginger Spice

The morning started out warmer than expected and the sunrise was amazing! We made sure to keep moving and focus on bettering ourselves with each round. We began with some arm circles and high knees and then ran the half mile loop

Round 1

45 seconds on then 15 second rest

-Butt kickers

-speed skaters

-burpees

-hammer curls

-alternating side lunges

-jump lunges or walking lunges

Round 2

 30 seconds on each exercise

30 second rest between each round

Repeat 3xs sprints between each round

10 High Knees then Chest to Floor

Star jumps

8 Mountain Climbers to plank jacks

3 In & Out Squat Pulses

Round 3

15 seconds on 15 seconds off

Bridge Toe-Taps

 jumping jacks

Cross-Body star crunch

Wall sit with weights

Stretch

"You cannot make everyone happy. You're not a Nutella jar."

"If you want something you've never had you have to do something you've never done"