Good at the Core

Date: July 16th, 2020

Q: Spinner

Pax: Ginger Spice, Creed, Preach, Volunteer, Wedding Singer, Traverse, Twinkle Toes, Buzz, Major Payne

The Thang:

Warm up:

20 high knees 

20 standing side crunches 

20 jumping jacks 

Run/weighted walk two loops

AMRAP: 30 minutes. We did 8 rounds as a group 

20 triple crunches 

20 around the worlds

20 seated circles 

20 ankle taps

20 alternating toe touches 

20 flutter kicks 

20 scissor kicks 

1 loop run/weighted walk 

8 minute AMRAP

June 4, 2020

Q: lil Sebastian 

Pax: Spinner, Twerk, Creed, Ginger Spice, Wedding Singer, Cheegan, Survivor, Murph, Ghiradelli, and Volunteer (respect)

We started with a quick warm up, did the thang (pictured), finished with a quote, picture, and name-o-rama!

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: 

Double Circuits!!

January 23, 2020

Q:  Ginger Spice

Pax:  Half Pint, Hot Wheels, Cheegan, Hurricane, Dotty, Pivot, Wedding Singer

So I borrowed this workout from FiA Edenton.  Those ladies are on fire!!

Warm up:  Run to the light and back

Circuit 1 - Repeat for 8 minutes 

15 jump squats 

24 weighted walking lunges 

40 mountain climbers 

15 straight leg sit ups

Rest: 1 minute

Run to light and back; plank it out until everyone returns to the parking lot

Circuit 2- Repeat for 8 minutes

10 burpees

40 bicycle crunches 

20 push ups

20 sumo squats

Rest 1 minute 

Run to light and back; plank it out until everyone returns to the parking lot

Stretch,Name O Ramo

AWESOME WORK TONIGHT!

“It’s impossible,” said Pride.

“It’s risky,” said Experience.

“It’s pointless,” said Reason.

“Give it a try,” whispered the heart.

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."