Modified Slim Thick Workout

Q: Bad Wolf
Pax: Clutch, Wedding Singer, Ginger Spice
The Thang: Modified "Slim Thick" workout from Aurora Hill on Pinterest

Warm Up: 10 windmills, high knees, butt kicks, arm circles 

Booty & Legs:

• 50 squats 
• 25 lunges of your choice
• 25 calf raises
• 50 fire hydrants (25 per leg)
• 50 donkey kicks (25 per leg)
• 50 leg raises (25 per leg) 

Abs:

• 25 Big Girl sit-ups
• 25 oblique crunches (per side)
• 15 plank jacks
• 30 scissor kicks
• 25 reverse crunches
• 30 bicycle crunches

Arms & Back:

• 10 upright rows
• 10 elbow kisses
• 10 triceps kickbacks
• 10 lateral raises
• 10 shoulder presses
• 10 side rows (per arm)
• 10 triceps pulldowns 

Repeated 2x with a few skips during the 2nd Abs & Arms rounds for time 

Awesome AMRAP!!

Abs & Arms

 Date: 10/03/2022

Q: Bad Wolf

PAX: Ginger Spice, Hummus, Digger, Clutch, Ink'd, Wedding Singer

The Thang: 

Warm-Up

10 Windmills in cadence

10 Toy Soldiers OYO

Arm Circles OYO

Run the loop

Workout: 

Tabata Style

Round 1: 60 seconds of exercise, 15 sec rest

Round 2: 45 seconds of exercise, 15 sec rest

Exercises:

Plank Side Kicks [L]

Sit-Ups

Plank Side Kicks [R]

Diamond Sit-Ups

Russian Twists

1M Plank

Lunge to tree & back

Triceps Dips on Benches

Should Presses

Incline Pushups 

Scarecrows

Reverse Fly's 

Chicken Wings

Ended with another lap around the loop

Pick a Card

Pick a Card

September 29th, 2022

Q - Murph

Pax: Wedding Singer Digger, Hummus, and Murph

Stretch/Warm-up

• Stretch

• Neck, arms, legs

• 5 min run or weighted walk

Two reps, 20 each per card, two times each

1. Bodyweight 

2. Dumbbell

Cool down

• Stretch

Quote

“Only those who will risk going too far can possibly find out how far one can go.” T.S. Eliot

9/11 Rep

September 12th, 2022

Q - Murph

Pax: Wedding singer, Hurricane, Librarian (FNG), Spike, Digger, Volunteer.

Stretch/Warm-up

• Stretch

• 5 min run or weighted walk

Workout A - 9/11

Four reps total: 9 reps, 11 reps, 9 reps, 11 reps

1. Skaters (each side).

2. Mason Twist (each side)

3. Burpees with push-up

4. Leg raises

5. Jumping Jacks

6. Hip rock and raise (on back. Legs in a diamond. Raise up off hands)

7. Squats Jumps

8. Planks shoulder taps (each side)

9. Butt Kickers (each side)

10. Sumo Squats with elbow-to-knee

11. Plank Jacks. 

Workout B - Cards

Two reps, 20 each per card.

1. Bodyweight 

2. Dumbbell

Quote

Dream big. Work hard. Make it happen! 

Don't wish for it; work for it.

Pyramid of Pain!

Q - Ginger Spice

PAX:  Kazoo, Hurricane, Clutch, T-Bone, Hobbit, Wedding Singer

We Fought the Humidity and We Won!!

Q:  Ginger Spice

PaX:  Murph, Blue Angel, CaptainHook, Hurricane