Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH

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 

The 300

Date: June 27th, 2020

Q: Spinner and Hot Wheels (co-Qing) 

Pax: Ginger Spice, Clutch, Volunteer, Britt, Half Pint, Hot Wheels, Twerk, Flower, Bad Wolf, Hurricane, Ace 

The Thang: We used the intersections of the walking path to do a set of 3 exercises in reps of 25: legs, abs, arms, and a second set of abs. The total amount of reps equaled to 300! 

Everyone rocked it and I had such a supportive crowd to encourage me through my first Q! We ended the workout with some stretching, nameorama, and a picture. I am excited to Q some more while also getting to know my sisters better! 

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.