7/20 is National Fortune Cookie Day

Fortune Cookie Workout 

(Today is National Fortune Cook Day)

July 20, 24

Q - Murph

Pax: Bumble, Ginger Spice RESPECT, Spike, and Volunteer RESPECT.

Warm-Up (5 Minutes) 

Fortune: “A journey of a thousand miles begins with a single step.”

1. Arm Circles (1 minute)

2. Leg Swings Left (1 minute)

3. Leg Swings Right (1 minute)

4. Torso Twists (1 minute)

5. High Knees (1 minute)

Each exercise represents a “fortune” you might find in a cookie. 

Complete each exercise for 1 minute, followed by 15 seconds of rest. Repeat the twice.

1. “You will find strength within.” - Squats

2. “Good things come to those who hustle.” - High Knees

3. “Your energy will attract positivity.” - Jumping Jacks

4. “Embrace change with open arms.” - Lunges

5. “You are capable of amazing things.” - Push-Ups

6. “Adventure awaits you!” - Mountain Climbers 

7. “Believe in yourself!” - Plank Hold

8. “Joy is found in movement.” - Dance Break

9. “Your hard work will pay off.” - Burpees

10. “You are unstoppable!” - Glute Bridges

Cool Down & Stretching

Fortune: “Take time to relax; it is essential for growth.”

1. Forward Fold Stretch

2. Cat-Cow Stretch 

3. Child’s Pose

4. Seated Hamstring Left 

5. Seated Hamstring Right 

Fortune of the day: Today is your day!

Humid Thursday

7/11 Free Slurpee Day ;) 

Weighted walk to warm up followed by 3 sets 10 reps each! 

Arnold press 

Upright row 

Alternating shoulder press 

Hammer curl 

Alternating bicep curl 

Row using bench 

Weighted standing march 

Shoulder shrugs 

Thanks for showing up ladies ! 

<3 Hot Wheels 

Sorry, phone won’t allow me to add pictures for some reason. 

Abs

ABS

June 22, 2024

Q - Murph

The Pax: 

    Wedding singer, Volunteer (respect), and Murph

Warm-up: 

Stretch - over the fence (forward and back), arms circle, arm holds,, good mornings, legs, and neck (5 minutes)

 

The thing: 

10 exercises, one minute each, no rest until the end of the set (1 minute). X4 times. 32 minutes total

Overhead DB hold with high knee left

Overhead DB hold with high knee right

DB slide down left

DB slide down right

Over DB toe tap left

Over DB toe tap right

DM pass under the leg crunch

Teeter with DB

Trunk twist

Jumping jack crunch

Extra credit: Partner mirror

30 synchronized deadlifts

20 synchronized sit-ups

10 synchronized plank claps (20 total)

Cool Down:

Stretch

Quote: You’re the reason why people believe in beautiful souls, kind hearts, and good energy, You’re the reason why people feel better about themselves. Never stop being you. You’re making a difference in this world. - Kelly Webb

Welcome to Boot Camp

WELCOME TO BOOT CAMP

May 23, 24

Q - Murph

The Pax: 

Ginger Spice RESPECT, Hot Wheels, and Murph.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, turn down for what song.

 

The thing:

There are four rounds. Partner one does 10 of the given exercises, while partner two does 20 of the second exercise. Repeat with 9 and 18. 8 and 16. 7 and 4. 6 and 12. 5 and 10. 4 and 8. 3 and 6. 2 and 4. 1 and 2. (repeat but switch partner workout)

Round 1: Burpees & Squats

Round 2: In/Out & Jumping Jacks

Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)

Round 4: Squat Jumps & Push-ups

Cool Down:

Stretch

Quote:

"Coming together is a beginning. Keeping together is progress. Working together is success." – Henry Ford.

Challenge - May 18th

May 18, 2024

Q - Murph

The Pax:

Volunteer RESPECT, Bumble. Perseverance RESPECT, Dolly and Murph.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, and TURN DOWN FOR WHAT!

The thing: Do as many rounds as possible.

Round 1

• 30 JJ

• 20 squats

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 2

• 30 mountain climbers

• 20 lunges

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 3

• 40 pulse squats

• 20 burpees

• 10 pushups

• Run a level up (parking deck) or a down and back. 

Round 4 

• 30 bicycle crunch

• 20 glute bridges

• 30 scissor kicks 

• Run a level up (parking deck) or a down and back. 

Cool Down:

Stretch

Quote:

A strong woman looks a challenge in the eye and gives it a wink.  - Gina Carey

Song quote:

    "You don’t have to try so hard. You don’t have to give it all away. You just have to get up, get up, get up, get up. You don’t have to change a single thing......" - Colbie Caillat.

*Murph's take: Be 100% yourself. Don't change who you are for anyone, EVER! If no one told you today, I love and like you the way you are!

100

100

March 25, 2024

Q - Murph

The Pax: 

Ginger Spice (respect), Hot Wheels, Digger (respect), Blue Angel, Crocs (FNG),  and Murph

Warm-up: 

Stretch 

 

The thing:

 

Cool Down:

Stretch

FNG: 

Welcome Latavia H. - Crocs

Put Your Back Into It

 Date - April 4, 2024

Q - Heavy J

PAX - Hot Tub, Veggie

The THANG

1 minute tabata x2 with walks in between sets

Plank

Wood Chop

Alternating Bent over row

March with high knees alternating

Glute Bridge

Glute Bridge March

Reverse Lunge

Sumo Squat

Superman Hold

Bird Dog

stretch