Oct 17, 24
Q - Murph
The Pax:
Ginger Spice RESPECT, Digger RESPECT, Derby, Red Socks and Lemonade
Warm-up:
Arm crossover, neck, knee holds, straight down, over the fence.
The thing:
Legs (20 each X2)
Single leg squat L
Single leg squat R
Donkey kicks L
Donkey kicks R
Frog pump
Elevated glute bridge
Arms ( 20 Each X2)
Lateral raises (side raise)
Arnold Press
Upright Rows
DB Flys lying down
Bench Press
Run down and back
Cool Down
Stretch
Quote: Believe in yourself and all that you are.
Time to prepare; it's OCTOBER!
Oct 5, 24
Q - Murph
The Pax:
Hurricane, Wedding Singer, Blue Angel, and Britt.
Warm-up:
Arm crossover, neck, knee holds, straight down, over the fence.
The thing:
Abs - 10 min (two rounds)
Reverse crunch
Leg lifts (dont let them touch the ground)
Single-leg toe touch R (opposite hand touch toe. Back flat)
Single-let toe tough L (opposite hand touch toe. Back flat)
Mason Twist (use weights to increase intensity)
Halloween Survival workout (3X)
Zombies! Run!
Run down and back
Flying bats, better duck.
15 squats
SHHHH, hold very still.
1 minute plank
Zombies again!
Run down and back
Jump over the graves
10 tuck jumps or 20 calf raises
Stay low to the ground
20 pushups
Try to sneak by.
20 walking lunges
Stretch
Quote: Be strong; you never know who you are inspiring.
9/28/24
Q Hot Wheels
Welcome FNG Latte
PAX- Rice Crispy Volunteer Digger Ginger Spice Kazoo Brit Murph
Warm up
Squat to hip open
Deep squat with reach
Worlds greatest stretch
Three the needle
The Thang
Legs super set 3 sets
Weighted lateral squat 8/side
Sumo squat weighted 10
Standing leg weight hip abduction 8/side
Squat jumps 8
Walking lunge 8/side
Step ups 8/side
Core x3 @and
Heel taps 10/side
Scoops 10/side
Bird dog 10/side
Cross toe touch 20 total
Arms and Core
Sept 26, 24
Q - Murph
The Pax:
Wedding Singer, Stitch RESPECT RESPECT, Digger RESPECT, Rice Crispy
Warm-up:
Stretch
The thing:
Arms - 20 each
diagonal press (v up and out)
Dolphin plank (elbow plank to high bottom)
Superman with back pull
inchworms
Core - 3 rounds, one minute each (9 min)
DB Weighted Situp
Leg Lift
Trunk Twist
Arms - 20 each
diagonal press (v up and out)
Dolphin plank (elbow plank to high bottom)
Superman with back pull
inchworms
Full Body - 3 rounds, one minute each (15)
Knee raise (crunch) with clap under leg
Overhead tricep extension
Side-to-side squats
Figure 8
DB scoops
Quote: Do something today that your future self will thank you for.
WELCOME TO BOOT CAMP
Aug 29, 24
Q - Murph
The Pax:
Ginger Spice *RESPECT, Bad Wolf, Sun Flower, Clutch, Red Socks, Derby, Lemonade,
Stitch *RESPECT *RESPECT, Wedding Singer, Spike, Digger *RESPECT, and Rice Crispy.
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, and 1 and 2. If time permits, switch numbers with your partner.
After each round, run down and back (with your partner).
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:
Even if I don't reach all my goals, I've gone higher than I would have if I hadn't set any.
Sister-Sister
Aug 17, 24
Q - Murph
Pax: Hurricane, Digger RESPECT, and Blue Angel
The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end
Warm-Up
The Thing: 45 seconds work, 15 switch/rest, four rounds. 1 min rest @ set end (38 min total)
Cool down & stretching.
Quote: Life is about finding yourself, embracing your strengths and weaknesses, and being true to who you are. - Oprah
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