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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Stretching is KEY!
July 25, 2024
Q: Murph
Pax: Volunteer (RESPECT).
The thing: TOTAL stretching (42min 50 sec). Three ten-minute rounds. 50 seconds stretch with 10 sec in between. Complete one minute of cardio (running or jumping jacks) at the end of each round. (some exercises were only 25 sec. Holds on each side - marked with a **).
The workout is 48 minutes if you want to do all the stretching.
Volunteer and I completed all 32 stretches!
Hamstring Stretches
Glute Stretches
Low Back and Glute Stretches
Quad Stretches
Back and Oblique Stretches Back Stretches
Tricep Stretches Shoulder Stretches Shoulder and Chest Stretches
Neck & Shoulder Neck Stretch Neck & Upper back
Hip Flexor Stretches
Inner-Thigh Stretches Calf Stretches
Quote: stretch yourself beyond what you think is possible.
