Battlefield, centrally located, meets Wednesday 5:00 -5:45 p.m.
Date: 2/19/2025
Q: Butcher Block
AO: Battlefield
PAX: Summit, Swell, Duckie
Warm up - OYO windmills, jump squats, toy soldiers, JJ
The Thang:
Set one timer for 20 seconds, second timer for 1 minute. Each PAX picks a cardio move and a weighted move. Do cardio HARD for 20 seconds, then weighted movement for one minute. Repeat those same moves 4x, then move to the next PAX who chooses two movements. After each PAX has taken a turn choosing the exercises, end the round by taking a lap. Then go around again, with each PAX choosing two movements.
Date: 12/18/2024
Q: Butcher Block
AO: Battlefield
PAX: Ocra, Nancy Drew (+2.0s Blade and Splash), Cross Stich, Swordfish, Fury, Summit, Boho, Hops
Warm up - OYO windmills, squats, quad pulls
The Thang:
Super basic - All exercises 1 minute each each, 3 rounds, with a short run in between.
Sumo squat w/calf raise with weights
Deadlift
Raggedy Anne w/weight overhead
Chest fly (on back)
Standing on leg deadlift R with weights
Standing on leg deadlift L with weights
Reverse plank crunch
Clamshell R (weight on outside the knee or thigh)
Clamshell L (weight on outside the knee or thigh)
One leg hops R/L (30 secs each)
Bird dog R
Bird dog L
Date: 08/04/2022
Q: Butcher Block
AO: Battlefield
PAX: Ocra, Hammer, Summit, Fin
Warm up - 2 1/2 minute JJ, skip jacks, punches (To "Stay" Justin Bieber)
The Thang:
All Exercises 30 seconds each, 2 rounds each set
Dynamic (2x)
Side lunge w/reach (reach as far in front and diagonally as you can as you lunge side to side)
frog-bear (frog jump to a squat, then jump back to a bear squat, the frog jump to a squat)
diagonal reverse lunge
side leg lift w/band or wt right
side leg lift w/band or wt
Booty (first set, 2x):
Bridge
Bridge w/heels out knees together
bridge on heels
bridge on toes
1 leg bridge R
1 leg bridge L
Booty (second set, 1x each leg):
Right leg -
Fire hydrant
donkey kick
donkey kick pulse
straight leg
straight leg pulse
Left leg -
Fire hydrant
donkey kick
donkey kick pulse
straight leg
straight leg pulse
Abs (first set, 2x)
Plank squared R (rt knee to right elbow, left elbow, left hip - draw a square with your knee)
Plank up/downs
1/2 bicycle R (like a bicycle but stay on the same leg instead of alternating
1/2 bicylce L
Big girl sit ups
Abs (second set, 2x)
Buzz saws
isometric plank hold (draw arms toward one another, pull inner thighs together, engage core)
plank toe taps (alt left, right foot out to the side)
heels to heaven
scizzor kicks
Date: 03/10/2022
Q: Butcher Block
AO: Battlefield
PAX: Ocra, Carny, Tea Party
WARM-UP – 4 exercises, 30-seconds each, 2 times through
1. Jog, freestyle
2. Squat clap-throughs
3. Toy soldier
4. Down dog to plank hovers
The Thang:
1. Side lunge to clean & press w/single-leg balance, right
2. Tricep push-up to chair pose
3. Donkey kick + step out + kick through, alternate legs
4. Bicep curl w/4 leg lifts, alternate legs
5. Side lunge to clean & press w/single-leg balance, left
6. Push-up + leg extension + knee-in crunch
7. Kneeling back bends to squat and jump
8. Spider knee to elbow-wrist-elbow + plank + 4 spider switches
Date: February 9, 2022
Q: Green Thumb
AO: Battlefield
PAX: Summit, Blue, Butcher Block (thanks for warm up), Hammer, ocra, The Bus, Fontaine, Magnolia, Nancy Drew, Taxi, Tea Party, freebird
Warm Up: Song warm up
The Thang: Three sets of 4 exercises, 30sec : 10 sec. run lap between
Legs:
-Alternate offset squat
-Low squat slide side to side lunge
-One leg curtsy L
-One leg cursty R
Arms:
-Push Up with arm raise
-Tricep dips
-Walk up wall handstand
-Hallelujah
Abs:
-Heel touches
-Double Crunch
-Thread the Needle L
-Thread the needle R
COT: GRACE
Date: November 1, 2021
Q: Butcher Block
AO: Battlefield
PAX: Boho, Baguette, Taxi, Summit, Ocra, Green Thumb, Fontaine, The Bus, Cross Stitch (&Phoebe), Nancy Drew, Bookworm, Filmore, Mother Nature, Firework, Tinsel.
Warm Up: Butt kickers, Jumping Jacks, High Knees, Toy Soldiers, windmills, side lunges, arm circles
The Thang:
(Weights, ruck, or sandbag needed)
5 Rounds:
30 Leg Lifts - lying on back holding weight with straight arms
30 Bent over rows
30 Walking Lunges (soft count) - with or without weights
Run 400m
Armageddon while waiting for remaining PAX to finish their last round. PAX take turns calling out exercises - do each exercise for 30 seconds until time is up.
COT: “How important it is for us to recognize and celebrate our heroes and she-roes.” Maya Angelou
Date: October 7, 2021
Q: Butcher Block
AO: Battlefield
PAX: Fin, Boho, Baguette
Warm Up: Butt kickers, Jumping Jacks, High Knees, Toy Soldiers, windmills, side lunges, arm circles
The Thang:
Millennials - 10 exercises, 100 reps each, move to the next exercise when the first person finishes 100
Sit ups
Push ups
Hallelujas
Squats
Calf Raises
Boo Boos
Mountain Climbers
Glute Bridges
Jumping Jacks
Bicycle crunches
We finished these with some time left, so we ran a lap, then added 100 tricep dips, 100 supermans and did a 5 minute stretch.
Date: September 29th, 2021
AO: Battlefield
Q: Cuddles
PAX: Nancy Drew, Bookworm, Ocra, The Bus, Prada, Baguette, Megaphone, Carny, Firework, Summit, CrossStitch, Blue, FNG Mother Nature
Warm Up: Don't Call it a Comeback! (jab/crosses, butt kickers, skaters, stretches)
The Thang:
CIRCUIT #1 (one minute each):
Squats w/ calf raise
Side lunge into overhead press on one leg (switch at 30 secs)
Bicep curls on one leg (switch legs at 30 secs)
Cardio
*Repeat circuit three times*
CIRCUIT #2 (one minute each)
Chest press in bridge
Tricep extensions on back
Swimmers
Cardio
*Repeat circuit three times*
CIRCUIT #3 (one minute each)
Standing side crunch w/ dumbbell (switch sides at 30 secs)
Rows in arrow lunge or balancing on one leg (switch at 30 secs)
*Repeat twice*
CIRCUIT #4 (time permitting, one minute each)
Crunches
Weighted bridges
*Repeat twice*
TriFia!!! (Who are you?)
Hold squat or plank while question is read
Jump squat to answer
Burpees! (PAX who answers correctly can sit burpees out)
COT: "The day you plant the seed is not the day you eat the fruit."
Date: September 15, 2021
AO: Battlefield
Q: Butcher Block
PAX: Bookworm, Megaphone, Baguette, Ocra, Fin, Boho, Cross Stitch, Summit, Mood Ring
Warm Up: Butt kickers, Jumping Jacks, High Knees, Toy Soldiers, windmills, side lunges, arm circles
The Thang:
See You When I See You
10 minute ab circuit, 30 seconds each:
leg raises
flutter kicks
scissor kicks
slow mountain climbers
heels to heaven
alternating toe touches
American hammers
plank hold
side plank right
side plank left
Repeat the entire set a second time
Finished with Elevens on the basketball court, alternating between Bobby Hurley's and Raggedy Annes.
COT: "No pressure, no diamonds" - Thomas Carlyle
Date: August 11, 2021
AO: Battlefield
Q: Butcher Block
PAX: Bookworm, Nancy Drew, Passport, Ocra, Cello, Moonwalk, Jennay, Summit, Fontaine, The Bus
Warm Up: Butt kickers, Jumping Jacks, High Knees, Toy Soldiers, windmills, reverse diagonal lunges
The Thang:
One lap around the track, then roll the exercise die. Perform whatever exercise lands face up.
Grinders:
Round 1 (for the length of a song) Raggedy Annes and Carolina dry docks with alternating toe touches.
When the song ends, roll the exercise die & perform the exercise.
Round 2 (for the length of a song) Plank to down dog and jumping jack squats. When the song ends, roll the exercise die & perform the exercise.
Round 3 (for the length of a song) Side plank with a leg lift (right at one end, left at the other.) When the song ends, roll the exercise die & perform the exercise.
Round 4 (for the length of a song) Boy bands and down dog to alternating one legged plank.
When the song ends, roll the exercise die & perform the exercise.
Run another lap around the track, then do ~5 minute hamstring/IT band deep stretch.
Date: 4/21/2021
AO: Battlefield
Q: Summit
PAX: Confetti, Firework, Push It, Shortcake, Bookworm, Nacho, Butcher Block, Sugar Rush, Ocra, Nancy Drew, Native, Teacher's Pet, Green Thumb, Jennay, Moonwalk, Fin
Warm Up: Butt kickers, Jumping Jacks, High Knees, Toy Soldiers, Squats, Arm Circles
The Thang: Deconstructed Burpee
Jumps (like shooting a basketball)
Squats
Squat Thrusts
Plank (hold)
Push-Ups
We did this series of exercises 5 times around the track, 45 seconds each, 15 second rest in-between each exercise. We ended back where we started and did 45 seconds of burpees before abs.
Ab-O-Rama: Scissors, Crunches, Single Leg Crunches (each side), Reverse Plank (hold), Reverse Plank with a Kick (each side)
COT: In order to achieve your goals, make sure you are pursuing the right goals.
Date: 1/18/2021
AO: Battlefield
Q: Butcher Block
PAX: Chowda, Ocra, Nancy Drew, Cuddles, Hops, Bob the Builder, Green Thumb, Taxi, Nosara
Warm Up: Toy soldiers, butt kicks, cotton pickers, jumping jacks while Q explains exercise moves at each station
4 corners -
3 exercises, 1 minute each
Station 1
Brick in the wall
Wall sit with overhead clap
Handstands or zebra kicks
Walking lunge to station 2
Station 2
Squat to alternating side leg raise
Lateral side hops
Push up/down dog/bird dog
Lateral plank walk to station 3
Station 3
Raggedy Annes
Plank jack froggers
Glute bridges (variation)
Bear Crawl to station 4
Station 4
Right foot single leg hops (forward/back)
Left leg single leg hops
Tricep dips
Sneaky Gorilla to station 1
REPEAT - short run in between rounds if desired. (We only did two rounds to save time for deep stretching at the end.)
Today is My Grandma's 91st Birthday so we used her magic numbers, 91 & the year 19-29 for part of our workouts.
Date: 8/12/2020
AO: Battlefield
Q: Green Thumb
PAX: Chowda, Ocra, Nancy Drew, Native, Teacher's Pet, RX, Feta
Warm Up:
19 Windmills
29 Toy Soldiers
91 Jumping Jacks
91 Lunge Walks across white top
The Thang: Mr & Mrs. Muscle Arm & Ab routine - 30 sec : 10 sec rest x4 sets
Arm: Mountain Climber (4) Push UP with arm reach, Rear Fly w/ row, Skull Crusher with alternating pull over, plank shoulder taps
Ab: Plank Jack to Ski Mogul, Dumbell Russian Twist w/ leg extension, plank dumbell pull through, dead bug
Finisher : Run / Sprint / Walk : 91 sec/19 sec / 29 sec.
Potpourri: Jump Squats, Windshield Wipers, Full Butterfly sit ups & Penguin Toe Touches
02-12-2020
Q-CityLife
Pax-Teacher's Pet, Native,& Ocra
warm up: 1 minute of toe taps
1 minute of skaters
1 minute of squats
1 minute of mountain climbers
Thang- 30 seconds of work 3 seconds of rest
star jumps
fast feet
high knees
power jack-squat
toe taps
star jumps
inch worms or hallelujahs
jumping lunge
rainbow plank
rinse and repeat x2
run a lap around the track
Mary- 1 minute of each
butterfly sit up
glute bridge
flutter kicks
freddie mercuries
donkey kicks
fire hydrants
baby crunches
american hammers
heel touches
right and left side plank
closed with bat wings
cot Your energy introduces you before you speak!
Be Kind!