Never Miss a Monday

 Monday, December 27, 2021

Q ~ Survivor

Pax  ~ Hot Wheels, Murph, Ginger Spice, Traverse

Warm Up ~ walk through neighborhood

The Thang ~

Run, weighted walk, or walk a lap around the parking lot after each set. We didn't to the cardio!

 

12 Days of Christmas

12 Days of Christmas

12/23/21

Murph

The Pax:

Warm-up: arm circles, windmills, run down and back twice

The thing:

1. Plank for 20 sec

2. Burpees

3. Push-ups

4. Star jumps

5. Moving Squats

6. Triceps overhead press

7. Boxing punches

8. Mountain climbers

9. Jumping jacks

10. Alternative lunges

11. Crunch

12. High knees

Pax choice

Quote:

Oh Christmas Tree! Oh Christmas Tree!

Q:  Ginger Spice 

PAX:  Murph, Survivor,  Digger (Respect!) and Wedding Singer 

The Thang:

We started out with a weighted walk to warm up through the neighborhood.

5 Overhead claps 

10 Push Ups

15 Jump Squats

20 Tricep Ext

25 Chest Flys

30 Overhead Presses

35 Bicep Curls

40 Dead Lifts

45 Flutter Kicks

50 Crunches 

Run Parking Lot x2

Repeat 3x

Never Miss a Monday

 

12/13/2021

Q: Hot Wheels 

PAX: Spike, Wedding Singer, Digger, Hurricane, Bad Wolf

Core 10 reps x3 

Standing knee to elbow crunch to kick 

Overhead weight March 

Standing toe touch 

Cross knee touch crunch 

Standing oblique 

Run up and down 

Lower body 

Dirty girls 

Monkey jumpers 

Bridge hold leg lift 

Whale tail with weight 

Crossover leg extension 

Run up and down 

Upper body

One knee push up 

Peck fly 

Plank shoulder tap rotation 

Upright DB row 

Chicken wings 

Run up and down

12/8/2021

 Q ~ Survivor

Pax - Hot Wheels & Wedding Singer

We didn't run and only made it through 1 round of each

Heads or Tails

Heads or Tails Workout

12/06/21

Q: Murph

The Pax: Clutch, Ginger Spice, Wedding Singer, Digger, Spike, Bad Wolf, Murph

Stretch 

Warm-up - 5 min walk/run parking lot

	Heads	Tails
Flip 1	1 minute Jump squats	2-minute calf raises
Flip 2	1 minute Star Jumps	1-minute Jumping Jacks
Flip 3	3-minute push-ups	3-minute crunches
Flip 4	2 minute overhead press	2-minute deadlift
Flip 5	1 min superman HOLD  X2	1 min plank X2
Flip 6	3-minute crunches	3-minute sit-ups
Flip 7	2 minute V-Sit up	2 minute X-Abs (jackknives)
Flip 8	2 minute Mountain Climbers	3-minute Lunges
Flip 9	1-minute Monkey Humpers X2	1-minute Elbow plank X2
Flip 10	1 minute quick feet	1 wall sit
Flip 11	2-minute Calf Raises	2 minute overhead press
Flip 12	3-minute Russian twist	2-minute Bicycle twist
Flip 13	2 minute Dirty Girls	2-minute sit-ups
Flip 14	3-minute biceps curls	3-minute squats

Cool Down - Stretch

12/4/2021

Team FiA

12/04/21

Q: Murph

The Pax: Spike, Volunteer, Wedding Singer, AD, and Coco Monster (Murph’s Dog)

Warm-up

Magic number 22

Legs (10 min) 

• Jumping Jacks

• Squats

• Calf Raises

• Lunges

Arms (10 min)

• Tricep Dips

• Biceps Curls

• Front Raises

• Tricep push up row kickback

Core (10 min)

• Knee to elbow planks crossover

• Fire Hydrant

• Crunches

• Dirty Girl