Southside meets at Veteran's Park on the south side of town Monday, Tuesday, and Thursday 5:30 - 6:15 a.m.

5 Seconds to Hit the Wall

DATE: November 22, 2022

AO: Southside

Q: Butcher Block

PAX: Purl, Wheelz, Tatertot, Setter, Fixer, Dr. Ruth, Lockbox

Warm up- 

To "Bang" by AJR: Rotate between regular squats and diagonal reverse squats and do imperial walkers during the Chorus; hop every time they say "bang!"

Mosey to 3 locations, but SPRINT for first 5 seconds.  

At each station, with a partner: one partner runs while the other partner performs an exercise until the running partner returns.  Both partners do 3 burpees then switch exercises. Continue until both partners have run and done the exercise 3 times. 

• Exercise at first station: Brick in the Wall

• Exercise at second station: Wall Walkers

• Exercise at third location: Wall Sit (pulse knees together and hands up for harder modification)

Return to the parking lot and finish w/10 minutes of abs - 10 exercises, 30 seconds each, twice through:

• leg drops

• flutter kicks

• scissor kicks

• slow mountain climbers

• heels to Heaven 

• bicycles

• American Hammers

• plank

• side plank R

• side plank L

COT: "We are what we repeatedly do.  Success is not an action, but a habit."

Playground 

DATE: June 20, 2022

AO: Southside

Q: Tatertot

PAX: @Pivot, @BooBoo, @Roots, @Purl, @Grasshopper, @Pillz

Materials needed: Playground ball, lots of clothespins (5-6 per person), bag to carry them in

Warmup: 

in parking lot near 4 square courts (leave mats here)

• @Wheelz jacks - swing both arms out and in across the body, while taking alternating steps side to side

• Toy soldiers

• Cherry pickers

THE THANG:

Jog to baseball field

1st Activity - Clothespin warmup

Use the infield (area between the bases) as boundaries

6 clothespins clipped to each persons shirt (sides and backs)

• 1st round - see how many burdens (pins) you can take from others (2 minutes was a good amount of time) Count total number after 2 minutes. Highest number is the person that takes away the most burdens.

Get your 6 pins back.

• 2nd round - try to give all your love pins away until one person has none. The person that gives theirs all away first is deemed the one that gives the most love. The one that has the most pins on their shirt at the end is the one that receives the most love!!

2nd Activity Duck Duck Goose

Outfield or good patch of grass 

Play traditional Duck duck goose while PAX perform exercises listed below.

• One person is "IT"

• While PAX are holding the static exercise in a circle, IT jogs around the outside of the circle naming PAX as ducks and then chooses a PAX to be the GOOSE. 

• PAX in circle perform the movement exercise while IT and the GOOSE run in opposite directions to return to goose's spot. Last one there is now IT.

PAX Repeat each 3x (static to movement) before moving on to the next exercise.

• Hold plank to push-ups

• Squat hold to squat jumps

• Bridge hold to flute bridge raises

• Down dog to dry docks

• Malasana squat to boy bands

• Chair squats to side leg raises

AB-O-RAMA activity:

Jog back to parking lot

4 square with abs (used 4-square court in parking lot.)

• 4 people play with core engaged while those waiting to play are doing abs of choice

4 square rules

• all underhand to start

• Royalty (box 4) serves drop bounce then hit

• polite service, one fault for server and receiver

• One bounce

• Inside lines are out, outside lines are in

• Lose the point, out, go do abs of choice

• Person coming in enters at box 1

With 5 minutes left, we ran the Lockbox loop.

COT: Make your world your playground, not your battlefield.

Booty Burnout

Date: March 15, 2022

AO: Southside

Q: Purl

PAX: Frizzle, Dr. Ruth, Lock Box, dory, Threshold, Tatertot, outlaw, Six Stars, Top Chef, Boo Boo, rhody

Warm Up: jumping jacks, toy soldiers, cherry pickers, arm circles

The Thang: 

Mosey to House of Pain - 30 tricep dips

Mosey towards Minnie Evans (stop in parking lot between HOP and ME) - 20 pushups, 3 burpees

Mosey to Minnie Evans - 1 minute wall sit

Do the following exercises. In between each one, run from Minnie Evans door area (over the wall) to sidewalk at the road and back:

100 squats

90 walking lunges

80 mountain climbers

70 sumo squats

60 calf raises

50 glute bridges

40 curtsy lunges

30 step ups

20 squat jumps

10 burpees

Mosey back with stops along the way to work in some arms

Do some abs if you have time when you get back - round robin style

COT: Fake it till you make it!!!

Stations

Date: February 15, 2022

AO: Southside

Q: Grasshopper

The Thang: Rotate through the 5 stations completing the exercise a different exercise on the list with each turn at the station.  Work for one minute; rest for 30 seconds to allow for rotation to next station.

Station One: Battle Rope

1. Classic Wave (alternate right and left arms)

2.  Jumping Jacks (holding rope while jumping)

3.  LCR (both arms slam left side, center, right side)

4.  Single Wave (both arms move up and down together)

5.  Lateral Wave (arms lift out to the side)

Station Two: Resistance Bands

Bands are at the ankles or just above knees for leg work, wrists for arms

1. Lateral Leg Raises (left then right)

2. Clam Shells (left then right) or Squat Walk

3. Hallelujah’s (band around wrists)

4. Bow and Arrow Pulls (hold in hands, pull arm back; alt.)

5. Glute Bridges (band at knees and push out)

Station Three: Dumbbells

1. Curl and Press

2. Clean and Press

3. Goblet Squats

4. Tick Tock Lunges (left leg step fwd then back; alternate)

5.  Lateral Lunges

Station Four: CORE

1.  Russian Twist with ball or dumbbell

2.  Full Sit-up, raising arms overhead when sitting up

3.  Crunches – balancing ball on shins, cradle at feet

4.  Standing Twist (alt right and left) holding ball out

5.  Flutter Kicks

Station 5: Cardio-Party-O

1. Jump Rope

2. Burpees

3. High Knees/Butt Kickers

4. Jumping Jacks

5. Skaters

Do any cardio of your choice for this station

COT:

Speedbump Road - Grasshopper’s 50th Birthday Q 

Date: December 28, 2021

AO: Southside

Q: Grasshopper

PAX: Bolt, Boo-boo, Outlaw, Patrone, Top Chef, Lead Foot, Wheelz, Trooper, Purl

Warm Up: 

The Thang: 5 speedbumps & 10 reps per speedbump (for 50 reps total when compete!); run from bump to bump completing the exercise.  Option to run back to start for next exercise or begin the next exercise at the last bump and work back.  We did that second option:

·  2 push-ups & 2 boot strappers = 1 rep

·  Reverse Crunches = alternate per speedbump

·  Squat Lunges

·  1 push-up & 8 mountain climbers = 1 rep

·  Hold plank 50 seconds

·  Sit-up twist right, sit up twist left, keep alternating till reach 10

·  Boy bands

·  Russian Twists

·  Side Plank Leg Raises

·  Hillbillies

 The total mileage is 5.0 for the whole thing.  We ran out of time and made it half way through (first 5 exercises)

Ab-O-Rama:

·  Flutter Kicks

·  LBBCs

·  Rainbows

COT: Birthday Joke: "Birthdays are good for you. Statistics show that the people who have the most live the longest." Reverend Larry Lorenzoni

Cardio Core 4 Corners

Date: 13 December 2021

AO: Southside

Q: Grasshopper

PAX:  @zia, @Lock Box, @Dr. Ruth, @dory, @Frizzle, @Boo Boo, @Guardian, @Prada, @Blockbuster, @Wheelz, @Bono, @Purl, and Welcome FNG Jodi - "Caesar" (the dog whisperer).  

Warm Up: Motivators

The Thang: Supersets 30/10 x3; run (jail break) from location to location

Corner 1: 30/10 x3

·        Push-up to side-kick toe touch (alt right and left per push-up)

·        In plank position, Inchworm feet to hands then pop-back to push-up position, repeat

Corner 2: 30/10 x3

·        Burpee with Jump-up 180* turn

·        Hold Plank

Corner 3: 30/10 x3

·        Inchworm diagonal to left, push up, walk to center, push up, walk to right, push up, repeat

·        Squat Lunges

Corner 4: 30/10 x3

·        Box jumps or step-ups

 ·       Dips

Second round through, we completed 2 rounds.  

Ab-o-Rama:   30 seconds / 2 rounds:  Plank shoulder taps x8 > Mt. Climbers x8 > Push-up Plank Jack x2 = 1rep; repeat sequence for the 30 seconds

COT: "If the version of you from five years ago could see you right now, they'd be so proud.  Keep going."  ~ Tiny Buddha

Post-Holiday Welcome Back Cardio

Date: 29 November 2021

AO: Southside

Q: Grasshopper

PAX: Lockbox, Dory, Frizzle, Outlaw, Tater Tot, Boo Boo, Wheelz, Lead Foot, Guardian, Purl, FNG Jennifer "Pink Lady" and FNG Becky "Bono"

Warm Up: Arm Circles, Butt Kickers, Toy Soldiers, Side lunges 

The Thang:

Cardio Circuits; 30 seconds work/10 second rest; Repeat x3

·   Circuit 1

o   Inchworm to shoulder taps x4, inchworm back and jump up 

o   Boy-bands 

·   Circuit 2

o   Bear crawl forward and back length of mat

o   Plank Jacks

·   Circuit 3

o   Squat Jump to Jump Lunge Left, Jump Lunge Right 

o   Plank to Pike Toe Reach

·   Circuit 4

o   Push-up Knee-drive

o   Reverse Crunch to Bicycle kick (roll fwd and kick leg straight, alt each time)

·   Circuit 5

o   Heismans

o   Plank Hold

Cardio Stability Circuits; 30 seconds work/10 second rest; Repeat x3

·   Circuit 1 – Right leg work

o   Single leg deadlift, bringing knee up when standing for more stability

o   Reverse lunge to leg kick (alt left then right)

·   Circuit 2 – Left leg work

o   Single leg deadlift, bringing knee up when standing for more stability

o   Reverse lunge to leg kick (left then right)

·   Circuit 3

o   Broad Jump then back-pedal 

o   Single Leg Deadlift with Hop Up 

·   Circuit 4

o   Skaters

o   Side Hop Left x2 and Quick step/fast feet back

·   Circuit 5

o   Skaters

o   Side Hop Right x2 and Quick step / fast feet back

COT: It's 45* and windy, but - You showed up!  That is the hard part.  You showed up for YOU, for your fellow FiA PAX, and because you believe in Results Over Excuses!  "The Will to Win is Worthless if You Do Not Have the Will to Prepare." ~ Wrestling T-shirt

High five,

Grasshopper

Saturday at Southside

Date: 06 November 2021

AO: Southside

Q: Grasshopper

PAX:  @green_thumb, @Boo Boo, @Chucky, @Patrón, @Top Chef, @Trooper, @Ripple and FNG Raspberry 

Warm-up:

Butt Kickers

Toy Soldiers

Side lunges

Arm Swings w/Torso Twist (R/L)

Good Morning Sunshine

Pike Heel Pedals

Runner’s Lunge (R/L)

Low Squat Hold Push Knees

Squat it Out

The Thang: 

Core Stabilization: (one dumbbell light/med encouraged)  1 min work/15 sec rest:

·        Dumbbell Overhead March

·        Dumbbell Overhead Leg-raise (straight leg, pointed toe)

·        Dumbbell Overhead Leg-sweep circle out – R

·        Dumbbell Overhead Leg-sweep circle out – L

·        Tea-pot Right

·        Tea-pot Left

·        Squat to Torso-twist, alt R/L each rep

·        Forward Lunge with twist over forward leg – alt R/L

·        Lying Leg Circle – R

·        Lying Leg Circle – L

Jog/Walking Lunges to Speedbump Road

Leg Work: 45 seconds work/15 sec rest:

·        Side Lunge – R

·        Relevai Chairs (hold narrow squat and calf-raises)

·        Side Lunge – L

·        Relevai Plie Pulse (hold sumo squat with calves raised and pulse)

·        Squat/Lunge/Squat/Lunge

Jog to parking lot for MOTIVATORS

Jog to basketball court for 11’s: push-ups and bootstrappers

Route 66 Mountain Climbers to the shelter for:

·        Dips – 45 sec/rest 15

·        Hallelujahs 45 sec/rest 15

·        Repeat x3

Back to the Mats

·        Leg Drops (10) / Bicycle (10)

·        Lazy Hillbilly (10) / Hello Dolly (10)

·        Glute Bridge (10) / Bridge Pulses (10)

COT: “Growth is uncomfortable because you’ve never been here before.  You’ve never seen this version of you.  So give yourself a little grace and breathe through it.” ` Kristin Lohr @ tinybuddha.com

Arms and Abs Tabata

Date: September 30, 2021

AO: Southside

Q: Grasshopper

PAX: Frizzle, Lock box, Outlaw, Lead foot, Patron, Caretta, Boo-boo, Guardian, Prada, Wheelz, Purl

Warm Up: 4-Corner Burpees - One burpee, run to corner 1, then 2 burpees and run to corner 2, then 3 burpees and run to corner 4, then 5 burpees and you should be back at the start / mats.

The Thang: Tabata 20/10 each exercise 3 rounds (modified from Instagram Trainer Sydney Cummings)

·   Shoulder Press

·   Shoulder Press half-reps

·   Shoulder Press Open/Close

REST 30 SECONDS

·   Leg Raises

·   Leg Raised Flutters

·   Leg Raised Latterals

REST 30 SECONDS

·   Bicep Curls

·   Bicep Curl half-reps

·   Bicep Hold and Extend (servers)

REST 30 SECONDS

·   Sit-ups

·   Lazy Hill Billie Right

·   Lazy Hill Billie Left

REST 30 SECONDS

·   Tricep Skull Crusher

·   Tricep OH Extension

·   Tricep Kickback

REST 30 SECONDS

·   Russian Twist

·   Side Plank Dips Right

·   Side Plank Dips Left

Glute/Leg Finisher by Grasshopper: 20/10 for 2 rounds

·   Inside Leg Lift Right

·   Inside Leg Lift Left

·   Glute Mead – Top Leg L-lift Right

·   Glute Mead – Top Leg L-lift Left

Stretch for last minute of workout - Whew!!

COT: The Five W’s of Life by Daily Inspirational Quotes.in:

Who you are is what makes you special so don’t change for anyone; What lies ahead will always be a mystery so don’t be afraid to explore; When life pushes you, push back harder; Where there are choices to make, make the one you won’t regret; and Why things happen will never be certain so take it in stride and move forward 😉

High five, Grasshopper

The Kitchen Sink Workout

Date: September 14, 2021

AO: Southside

Q: Grasshopper

PAX:  @Patrón @Frizzle @Lock Box @Tatertot @Billie @Cricut @Top Chef @Lead Foot @Wheelz @Blockbuster @Eagle @Trooper @Purl

Warm Up: Arm Circles (large small forward backward), Arm Reaches (left, right, side to side, over head left right), runner's lunge, side lunges

The Thang: Super-sets completed in 4-Rounds of 35 seconds work/10 seconds rest.  (AMRAP style ladder)

·   Set 1:

o   Hip pull-throughs x2 (level up by doing single leg)

o   Crunchy Frogs x 2

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 2:

o   Push-ups x3

o   Froggers x 3

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 3:

o   Bicycles x4

o   Toe-touches 4

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 4:

o   Dips x5

o   Russian Twists x5

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 5:

o   Curtsey or Skaters x6

o   Standing Twists x6

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 6:

o   High knees x5

o   Squats x5

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 7:

o   Hydrant Left Leg full 35 seconds

o   Hydrant Right Leg full 35 seconds

o    

·   Set 8:

o   V-ups or Jack-knife sit-ups x3

o   Hello Dollies x3

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 9

o   Plank Shoulder Taps x2

o   Burpees x2

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 10

o   Donkey Kick Left Leg full 35 seconds

o   Donkey Kick Right Leg full 35 seconds

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 11

o   Mountain Climbers x8

o   Jump Squats x2

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 12

o   Moroccans x8

o   Hallelujahs x8

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

·   Set 13

o   Flutter Kick x8

o   Knee Tucks x2

o   Keep repeating each exercise for 30 seconds.  Rest 15 then repeat round x4.

Cool Down /Stretch Shesh

COT:  Sometimes a workout is all the therapy you need ~gymquotes.co

High five,

Grasshopper

Arms & Legs Boot Camp with Weights

Date: July 29, 2021

AO: Southside

Q: Grasshopper

PAX: @Frizzle; @Ripple; @Billie; @Patrón; @Lead Foot; @Boo Boo; @Cricut; @Top Chef; @PIVOT; @Bubbly; @Trooper; @Purl; @Pillz.  Welcome to FNG Erica @Rat Pack.  

Warm-up: windmills, butt kickers, core twists, runner lunges, hamstring stretches, arm circles

The Thang:  Three rounds of each set for 30/15 tabata count (**we ran out of time and did not get to Ab-o-Rama)

·       Curl and press 30 sec; rest 15; Sumo-squat with heel raises (right then left alt)

o   Run/Cardio Break (high knees, butt kickers)

·       Tricep overhead extend; squat to side-lunge alt left and right

o   Run/Cardio Break (high knees, butt kickers)

·       Chest press; Deadlifts (optional to single-leg and alt r/l)

o   Run/Cardio Break (high knees, butt kickers)

·       Cross-body curl and step (step to the side the curl is going to); hydrant or bear-crawl side-kick outs

o   Run/Cardio Break (high knees, butt kickers)

·       Inchworm with shoulder taps and toe taps (no standing between); Glute bridge with alt heel taps

o   Run/Cardio Break (high knees, butt kickers)

·       Chest fly to sit up = 1 rep; side leg lift with weight on thigh (kneel on bottom leg for challenge) x4 so you get even number of 2x per leg

o   Run/Cardio Break (high knees, butt kickers)

Ab-o-Rama (Mary): 20/10 with 20 sec rest after set; 3 rounds

·       Leg drops

·       Flutter

·       Bicycle

·       canoe hold

COT: Excitement comes from the achievement.  Fulfillment comes from the journey that got you there. - quote from the internet search. 

Dodge Ball - FiA Style

Date: July 12, 2021

AO: Southside

Q: Grasshopper

PAX:  @setter, @Guardian, @Trooper, @Eagle, @Seascape, @Blockbuster, @Pillz, @Cricut, @Top Chef, @ @Ripple, @Mattel, @Tater Tot, @Wheelz 

Warm Up: runners lunge, windmills, arm circles, toy soldiers

The Thang:

Part 1 – Travel to Speed Bump Road and perform 30 reps of each:

·        Speed Bump 1:

o   Alligator Push-ups

o   American Pie Sit-ups (legs straight and core reaches all the way from floor to thighs)

·        Speed Bump 2:

o   Ankle Biter (aka Penguins aka Heel Touches)

o   Boy Bands

·        Speed Bump 3:

o   Dead Bug (LBC with weight in hands and crunch knees to elbows)

o   Frog Pumps (glute bridges with legs in diamond vs. regular position)

Part 2 – Dodge Ball! – FiA Style

Two teams face each other on the field.  Each team has at least one ball and a team member throws the ball to the opposite team to eliminate a player.  The eliminated player must perform 30 reps of the exercise of the round (EOR) when eliminated to get back in the game.  The game is timed to 5 minutes for 3 rounds.

·        Round 1 = Happy Jacks (5 JJs 2 jump squats = 1)

·        Round 2 = Lindsay Lohan (lay on the ground, arms out to side)

·        Round 3 = Thread the Needle Planks

Ab-O-Rama:

We actually ran out of time!  But, the plan was to mosey back to mats for Mary: Rosalita (90* legs, open and close), Buzz Saw planks, Zebras (donkey kicks but from down-dog position)

COT: “The strength of the team is each individual member.  The strength of each member is the team.” Phil Jackson, American professional basketball player, coach, and executive who coached teams to a record 11 National Basketball Association titles. 

4-Corners and 4-Rules

Date: July 1, 2021

AO: Southside

Q: Grasshopper

PAX: @Patagonia, @Butcher Block, @Fixer, @Eagle, @Lead Foot, @Tater Tot, @Cricut, @Vanilla Ice, @Frizzle, @Patrón, @ptich, @Ripple, @Blockbuster, @Wheelz, @Guardian, @Purl, @Boo Boo and WELCOME to FNG Tammy "Ratatouille". 

Warm up = runner lunge to hamstring stretches (r/l); 10 jumping jacks IC; arm circles; body circles; cotton pickers

Four Corners – 45/15 x 2

·   Start:

o   Push-ups

o   Sit-ups

·   First Stop:

o   Burpees

o   Around the world lunges

·   Second Stop:

o   Single leg dead lifts

o   Dry docks

·   Third Stop:

o   Pistol squats

o   Bicycles

·   Back to Start:

o   Hello Dolly

o   Flutter kicks

·  

BOOTY BURNER = one minute of each exercise left leg all way through then right leg all the way through.

·   Donkey kick

·   Straight leg kick

·   Rainbow lift

·   Hydrant

·   Tabletop bridge lifts / then hold bridge.

COT: Four Simple Rules:

1. Never go 3 days without exercise

2. Workout at least 3 days week

3. Never Miss a Monday!

4. Never Give Up!

Scavenger hunt

Date: June 15, 2021

AO: Southside

Q: Grasshopper

PAX: @Patrón, @Mattel, @PICKER, @Bubbly, @Blockbuster, @trainwreck, @Pillz, @Panic, @Trooper, @Dr. Ruth, @Frizzle, @Boo Boo, @Strudel, @Fixer, @Butcher Block, @dory, @setter, @Ripple, @Wannabe, @Lock Box and Welcome FNG Heather @Pyro!!  

WARM-UP:

·        Runner’s Lunge hold then push-back to Hamstring Pull (right then left)

·        Leg Small circles to large circles (right then left)

·        Hip Openers

·        Cotton Pickers

·        Arm Circles & Moroccans

THE THANG: mosey southside AO in search of the items listed below to perform the exercise.

All Exercises are 20 Hard Count except where noted:

·        Bleachers = soccer ball toe taps

·        Bike Racks = plank jacks

·        Bridge = mountain climbers

·        Concession Stands= lunges

·        Handicap Signs = skaters

·        Benches = Dips

·        Planters = box jumps or step-ups

·        Speed Bumps = crunchy frogs

MARY / Ab-O-Rama:

·        Jack Knives

·        Boat Hold 30 seconds to “limb drops”

COT: "Never rely on being in the mood to workout.  Rely on the mood that it puts you in."  Sydney Cummings, NASM Certified Personal Trainer and Fitness Nutrition Specialist.

Animal Workout

Date: 4/22/21

AO: Southside

Q: Boo Boo

PAX: Dory, Setter, Bends, Cricut, Rockstar, Fore, Wheelz, Prada, Blockbuster, Trainwreck, Pillz, Lock Box, Purl

Warm Up: 

Hopscotch stepping

Windmills

Imperial walkers

Elephant arm stretch (both arms stretching overhead and slowly move in circle down to ground, clockwise, then counter clockwise)

The Thang:  Mosey to Basketball Court (or other fairly smooth surface area)

First to arrive do Bobby Hurleys (jump shots) and wait for group

4-Corners: Do at your own pace. When you finish a round come into middle and do Bobby Hurleys

Round 1, 20 reps of....

Corner 1: Zebras right leg

Corner 2: Zebras left leg

Corner 3: Monkey humpers

Corner 4: Starfish jumps (a.k.a. star jumps)

*Bear crawl between corners

Round 2, 20 reps of....

Corner 1: Bear squats

Corner 2: Bird dogs right leg/left arm

Corner 3: Bird dogs left leg/right arm

Corner 4: Seal jacks

*Duck walk between corners

Round 3, 20 reps of....

Corner 1: Butterfly crunches 

Corner 2: Froggers (like half a burpee without a jump or push-up)

Corner 3: Inchworms

Corner 4: Sparky crabs

*Ape walk between corners

Round 4, 20 reps of....

Corner 1: Spider-Man’s

Corner 2: Narwhals right leg

Corner 3: Narwhals left leg

Corner 4: Kangaroo kicks (forward kicks)

*regular walk or jog between corners

Mosey back to start

If time left, you can always add ab work

I choose a fun animal song playlist....the options are endless! And for really open-minded fun and craziness, I put ‘The Chicken Dance’ song in the middle of the playlist and we all did that.

Slow Burn 

Date: 4/13/2021

AO: Southside

Q: Butcher Block

PAX: Umpire, Frizzle, Dr Ruth, Wahine, Setter, Strong House, Fixer, Dory, Gold Heart, Betty Crocker, Scooby, Prada, Blockbuster, Wheelz, Trainwreck, Top Chef, Boo Boo, Lock Box

Warm Up:

• Jump rope

• Quad pulls

• Windmills

The Thang: Three sets of 4 exercises  - each set for 60, 45, 30 seconds with 60 second cardio burst in between each set.   (All movements should be SLOW and purposeful... FOCUS on FORM)

First set - 60 seconds each

• Slow modified raggedy Annes (arms bent elbows to hips)

• Slow hand release push ups (all the way to to ground, release (back extension), then engage legs, engage abs, load arms and press up - go slow - step by step)

• Slow donkey kick pulses(keep thigh parallel to ground - lift and return to parallel - kick heel to sky) right leg

• Slow donkey kick pulses(keep thigh parallel to ground - lift and return to parallel) left leg

1 minute cardio - 30 seconds each:

• Fast feet w/star jumps

• Hopscotch

Repeat first set - 45 seconds each (3 minutes)

Repeat Cardio (1 minute)

Repeat first set - 30 seconds each (2 minutes)

Repeat cardio (1 minute)

Second set - 60 seconds each

• Hollow hold (Either hold the whole time or go down to the ground and come back up)

• Slow elbow to hip American hammers (with or without weights)

• Slow Carolina dry docks

• Slow Squat w/bicep curl (deep squat, squeeze at the top!)

1 minute cardio - 30 seconds each:

• Fast feet w/star jumps

• Hopscotch

Repeat second set - 45 seconds each (3 minutes)

Repeat Cardio (1 minute)

Repeat second set - 30 seconds each (2 minutes)

Repeat cardio (1 minute)

Third set 60 seconds each

• Slow around the swimmer planks (one arm straight back to hip, then swim the arm forward and back to the ground, alternate arms.  Try to stabilize using core...try not to rock)

• Slow swimmers (like regular swimmers, but more intentional...not fluttering motions)

• Slow Runner’s lunge knee taps right (low lunge, tap knee to ground, with or without weights)

• Slow Runner’s lunge knee taps left

*Running late on time - eliminated cardio burst for last set! Just repeat final set for 45 and 30 seconds!

COT:

“Sometimes our light goes out, but it is blown again into instant flame by an encounter with another human being.”  - Albert Schweitzer

It Takes a Village

Date: April 5, 2021

AO: Southside

Q: Grasshopper

PAX: Frizzle, Wahini, Wing Woman, Setter, Top Chef, Wheelz, Scooby, and FNG Cricut

Warm Up: Arm circles, can openers, windmills, palm trees, Ham/Quads.

The Thang: 45 seconds work/15 seconds rest first time through each set; 20 seconds work/10 seconds rest second time through set.

• Legs : 

  • squats

  • squat jumps

  • lunges (alternating left and right)

  • lunge jumps

  • curtsey lunges

  • skaters

  • walking burpee

  • burpees

  • forward kicks

  • kick-jacks with clap hands under leg

• Abs :

  • crunches

  • toe reaches

  • crescent crunches

  • butterfly reaches

  • leg drops

  • alternating leg drops

  • reverse crunches (aka hip raises)

  • flutter kicks

  • leg circles - draw capital D

• Arms:

  • small circles palms up

  • shoulder blade squeezes (goal post arms)

  • prayer pulses

  • lat squeezes

  • cicadias

  • forward press

  • scare crows

  • scare crows with punch out

  • hollas

COT: "Good Morning - this is not just a greeting.  It signifies a hope that the beautiful morning will bring a smile to your face and happiness to your life. " ~ Lisa Lieberman-Wang

April Fools Bag of Tricks

Date: April 1, 2021

AO: Southside

Q: Frizzle

PAX: Setter, Betty Crocker, Scooby, Boo Boo, Bolt, Wild, Prada, Blockbuster, Medley, Sid and FNG Queso

Warm Up: Squats, Good Mornings, Toy Soldiers, and Burpees to Party in the CIA by Weird Al Yankovic 

The Thang:

Jokes Circuit - 50 seconds on 10 seconds rest (to tell joke)

What kind of key opens a banana?- MONKEY HUMPERS

What fish only swims at night? STARfish JUMPS

Why are frogs so happy? Eat whatever (DEAD) BUGS them

Why wasn’t the bodybuilder paying rent? He was SQUATTING

I always forget to pull up my zipper... Because I’m always on the fly (CHEST FLYS)

Why were the dancers kicked off stage? They were not *NSYNC (BOY BANDS)

Why does the sea roar? Because if there were (SPARKY) CRABS on your bottom you would roar too.

Why couldn't the man trust his personal trainer? He was always pulling his leg SINGLE LEG DEADLIFT

What did the frog say when his car broke down? I need to JUMP START (squat) it  

Why do hamburgers go to the gym? To get better buns (BUTT BURSTS)

Why don't cows skip leg day? Because they care about their CALVES (raises)

Yesterday when I hopped on the treadmill, people stared at me weirdly… eventually I started jogging instead... RUN TO HOUSE OF PAIN

JUST KIDDING - Run to Playhouse

April Fools Circut

60 sec Skaters

45 sec Broad Jump Back Peddle

30 sec Burpees (you can do anything for 30 seconds)

60 sec JUST KIDDING Burpees

45 sec Skaters

30 sec Broad Jump Back Peddle

60 sec Broad Jump Back Peddle

45 sec Burpees

30 sec Skaters

Lunge Walk/Jog every other light pole to get to the back parking lot

Catch Me If You Can

Partner A does 10 Squats while Partner B lunge walked towards House of Pain. When finished with squats, A ran to B and tagged them to switch (squats, run, lunge)

One Minute Wall Sit at House of pain to catch breath then run back to home base.

Ab-O-Rama: We had five minutes left so we did 50/10 of standing abs (Raggedy Ann's, Toy Soldier, Hillbillies, and Imperial Walkers)

COT: Happy April!!! 

A new month

Push yourself

Rejuvenate

Inspire others

Laugh lots

HIIT on the go

Date: March 22, 2021

AO: Southside

Q: Grasshopper

PAX: @dory, @Dr. Ruth, @Lock Box, @Frizzle, @whirligig, @setter, @Boo Boo, @Guardian, @Prada, @Strong House, @Blockbuster, @Seascape, @Top Chef, @Wheelz. 

Warm Up: side lunges, cross jacks, butt kickers, arm circles, cotton pickers

The Thang: 50 seconds of work, 10 seconds rest, 6 stops or so along the mile loop.

Stop 1: Reverse Lunge Front Kick Left only; Reverse Lunge Front Kick Right only; crunch frogs; Plank Low Hold; Praise-Hands

Stop 2: Round the World Lunges, Knee Drivers, Sitting Scissors, Moroccans

Stop 3: Let the 6 catch up and everyone catch a breath - Hold Squat

Stop 4: Hillbilly right only; Hillbilly left only; Cross shoulder taps; Step-ups Left; Step Up Right; Leg Drops; Side shuffle left; side shuffle right; Hold Plank and catch your breath.

Stop 5: Plie squat calf raises; Squats; Hillbilly alternating; 

Stop 6: Right leg squat with Left leg lift; Left leg squat hold and Right leg lift; Rear delt pules; Tricep pulses; "The Boo-boo" Ys and Ts

Made it back to start for 30 seconds of stretching and catching our breath!! 

COT: Q-fail as I forgot to do it.  So I told the PAX that the hardest part of the day was done!  To go after the day, and have an awesome day.  

International Women's Day Strength

Date: March 8, 2021

AO: Southside

Q: Frizzle

PAX: Dr. Ruth, Lock Box, Wheelz, Setter, Whirligig, Threshold, Seascape, Top Chef, Blockbuster, Trainwreck, Grasshopper, and Boo Boo.

Warm Up: 45 Sec Each

• Good Morning

• Silly Jacks

• Butt Kick w/ Arm Circle

The Thang:

Lock Box Loop 

Fit On Circut 1 (2 Rounds 30 Sec each)

• Weighted lateral lunges R

• Weighted lateral lunges L

• Bicep Curl/Front Raise R

• Bicep Curl/Front Raise L

• Hallow Hold Tricep Press R

• Hallow Hold Tricep Press L

Lock Box Loop

Fit On Circut 2 (2 Rounds 30 Sec each)

• Plank lateral raise R

• Plank lateral raise L

• Sumo Squat ½ burpee (1 minute)

• Tricep Extensions (1 minute)

Lock Box Loop

Fit On Circut 3 

• Lunge row R

• Lunge row L

• Tricep Swing Back (1 minute)

• Hammer Curls (1 minute)

• Hip Hinge Tricep Extention (1 Minute)

• Palm facing bent over row (1 minute)

• Arnold Press (1 minute)

• Kettlebell Swing (1 minute)

• Plank up downs (1 minute)

Lock Box Loop

Ab-O-Rama: (2 rounds 30 sec each)

• Sparky Crabs

• Single Leg V Up

• Froggies

• Frizzles

• Sprinter Situp

• Froggies

COT: "No matter where you are in life, inspire and empower the women around you. Success is never reached alone. And wisdom and wealth are sweeter shared."

The Improv

Date: Monday, March 1, 2021

AO: Southside

Q: Grasshopper

PAX: Frizzle, Lock Box, Threshold, Dory, Setter, Pillz, Top Chef, Gold heart, Guardian, Wheelz, Trainwreck, Blockbuster, Seascape, FNG: Freestyle and FNG: Pinkalicious

Warm Up: side bends, body circles, arm circles, hip circles, can openers, runners lunge, good mornings 

The Thang: Indian Run to The Ale House for Raggedy-Anns/Hill Billies/ Squat Hill Billies

Run to Speed Bump Row for Bobby-Hurley Suicides: there are 5 speed bumps on the .25 mile stretch.  Bump 1 = 1 Bobby-Hurley, Bump 2 = 2 Bobby Hurleys etc.  Starting at 1, run to 2, back to 1, then to 3, back to 1 etc.  [We modified after 4.  We reached bump 5 and did 5 jump squats, squat-lunge sequence, and squat-pulse burn-out]

Run to the island in the parking lot and completed 20 dips then ran to the basketball court for 11's: curtsey-lunges and push-ups! Finished out with a push-up ring of fire.

Run to the Playhouse for 45 seconds work/15 seconds rest: Left leg step-ups, right leg step-ups, dips, inverted push-ups.

Run back to the lot for quick stretch, name-o-rama and naming our 2 FNGs!!

COT:  Today is the first day of Women's History Month.  We recognize the struggle for gender equality that continues well after the 19th Amendment, which was ratified on August 18, 1920.  Let's continue to be strong, positive, supportive women in our world setting the example for how we all should live.

Motivating Through Winter

Date: January 28, 2021

AO: Southside

Q: Grasshopper

PAX: Guardian, Lock Box, Dory, Roonie, Twin Peaks

Warm-up:  Fire Work by Katy Perry

·   Verses = continuous 10 count through squats and curtsey lunges

·   Chorus = jump rope action / butt kickers

 The Thang:  mosey to the Playhouse

Doras: at the pull-up bars

·   Reverse Pull-ups (100)

·   Dips (150)

·   Knee-tucks (200)

Benches in the Playhouse:

·   Mt. Climbers (with plates for sliders)

·   Step-ups

·   Skiers (with plates for sliders)

·   Boot-strappers (with plates for sliders)

Mary:

·   Raggedy Ann

·   Standing Knee-drive Crunches

COT

Discipline, consistency, and perseverance will take you to places motivation never could ~ Mindset Therapy .com

AND

The rule is, you have to dance a little bit in the morning before you leave the house because it changes the way you walk out in the world. ~ Mindset Therapy

Pictionary: FiA Style

Date: January 19, 2021

AO: Southside

Q: Grasshopper

PAX: Umpire, Butcher Block, Setter Dory Frizzle, Patron, Top Chef, Blockbuster, Wheelz, Seascape, Prada, Dr. Ruth, Lock Box

Warm-up: Arm Circles (large, small, forward, backward); Body Circles (slow hula-hoop motion); Cotton Pickers; Small leg circles (lay on side on mat draw a circle with the top leg then switch)

The Thang: PAX count off to make 2 teams.  Team 1 starts and one PAX picks a folded paper from the bag and reads it.  She has 30 seconds to draw it for her team to guess correctly.  If they do not, Team 2 has a chance to steal the point with the correct guess.  If neither team guesses, the Q reveals the answer and no one gets the point.  Either way, the exercise is done for 1 minute by all PAX while also competing in a relay race.  Points are collected for the number of PAX on your team who are able to sprint out and back in the minute.  PAX can go a second time if everyone on the team has run and there is still time left in the minute.  The runner must make it back to the team for the point to count.

Exercises in the bag included: clam shells, squat side steps, bicycles, crunch frogs, flutter kicks, hello dollies, skaters, side lunges, curtsey lunge with side kick, squats, leg lifts, fire hydrants, sit ups, hold plank, plank hip dips, heel grabs, sparky crabs, Moroccans, Bobby Hurley's, calf raises with arm raise.

Tie Breaker: Lt. Dan 

Bonus: Lexicon (Team able to double their points)

COT:  Don't let a bad day distract you from all the progress you've made.  Runs particularly are like this and if you run, you know what I mean. Get after it because you are still moving forward.

High five,

Grasshopper

Strength Cardio Blocks

Date: January 12, 2021

AO: Southside

Q: Frizzle

PAX: Dory, Top Chef, Blockbuster, Lockbox, Butcher Block, Prada, Dr. Ruth, Grasshopper, and Patron

Warm-up: 3 rounds/10 each-Jumping Jacks, Toy Soldiers, Good Mornings

The Thang:

3 Rounds of each block

1st round - 1min

2nd round - 45sec.

3rd round - 30sec.

Block 1

Squats

Bent Over Rows

Butt Kickers

Block 2

Reverse Lunges

Bicep Curls

High Knees

Block 3

Lateral Lunges

Shoulder Press

Bobby Hurleys

Block 4

Sumo Squat

Tricep Extension

Star Jumps

Block 5

Deadlift

Lateral/Front Raise

Lunge Jumps

Block 6

Curtsy Lunges

Chest Fly

Boy Bands

COT: Mindset, habits, and routines are the building blocks for success towards your wellness goals.

Lots of interesting conversations today.... I pulled this from my bag of tricks since it was rainy and I could not do what I wanted to. It has made its rounds to different AOs after first being on Zoom. I hope you ladies feel strong and ready to attack the day!

-FRIZZ

40-Minute Full Body Burnout

Date: January 7, 2021

AO: Southside

Q: Grasshopper

PAX: Pillz, Dory, Lock Box, Setter, Data, Top Chef, Seascape, Wheelz, Blockbuster, Trainwreck, Tonk and FNG Lauren (12 yrs)/Flipper

Warm Up: 30 seconds of each, no rest between

·       Butt kickers

·       Core twists

·       Good mornings

·       High knee march

    ·       Arm circles fwd/bwd

·       Hip swivels L/R

·       Down-dog to Cobra

The Thang: Weighted Exercises for 30 Second Timer 15 second rest (at 2:1 rounds per set)

·       Set 1

o   Three squat pulses then 1 arm curl continuous for 30 seconds.  2 rounds

o   Squat pulse only for 30 seconds.  1 round

·       Set 2

o   Arm curl to 3 press-pulses overhead continuous for 30 seconds.  2 rounds

o   Press only for 30 seconds. 1 round

·        Set 3

o   Curtsey lunge pulses 3 count with tricep kick-back on second count.  Continuous alternating right and left for 30 seconds.  2 rounds

o   Curtsey lunges while staying in squat position as you switch right to left. 1 round/30 sec

·       Set 4

o   Overhead Tricep pulses 3 count then extend arms up; continuous. 2 rounds

o   Pulse overhead triceps for 30 seconds. 1 round

·       Set 5

o   Pop-Sumo squat pulses with front arm raise on count 2 of 3.  Continuous; 2 rounds

o   Stay in squat and pulse with arm raises. 1 round

·   REST FOR ONE MINUTE – DRINK WATER

·       Set 6

o   Hillbilly 3 count to the right with weight in hands then squat to switch sides.  Continuous for 30 seconds; 2 rounds

·       Set 7

o   Torso twist with knee drive while holding weight at chest – elbows out to the side. Bring left knee to right elbow, then twist to bring right knee to left elbow.  Continuous for 30 seconds; 2 rounds

·       Set 8

o   Plank with knee drive crunches; 3 left knee to chest then 3 right knee to chest; crunch core as you knee drive.  Continuous for 30 seconds; 2 rounds.

·       Set 9

o   Inchworm to high plank; move to low plank; saw 2 times; move to high plank; inchworm back. Repeat for 30 seconds. 2 rounds

·       Set 10 – Circuit

o   Push-up to ½ push-up to Plank Knee Tap (right hand to left knee); repeat with opposite knee tap; continuous for 30 seconds.

o   Deadlift 3x to Squat-thrust; can do single leg deadlift or regular. continuous for 30 seconds.

o   Clean (deadlift) to 2 pulse squats to 2 overhead presses. continuous for 30 seconds.

o   Repeat circuit once more

Mary (AKA Ab-O-Rama): 30 seconds each, no rest between

·       Boat Hold with Taps (right hand tap floor, right heel tap floor, left heel tap floor, left hand tap floor) continuously through the time

·       Boat Hold to Canoe, Boat Hold to Canoe (continuously through the time)

·       Heel Taps (penguins)

·       Flutter Kicks

·       Hip Leg Raises (right then left)

COT:  New Year's Jar:  This week start the year with an empty jar.  Each week add a note with a good thing that happened.  On New Year's Eve, empty the jar and read about the amazing year you had.

Birthday Q

Date: Monday, December 28, 2020 - (executed on Tuesday the 27th)

AO: Southside (Veteran's Park)

Q: Grasshopper

PAX: Setter, Taxi, Boo Boo, Patron, Wheelz, Blockbuster, Pillz, Top Chef, Lock Box, Dr. Ruth

Warm Up: Skaters, Mountain Climbers, Moroccans

The Thang: LIIT/HIIT Exercise 30 seconds each x 3 rounds and a 45 second rest in between

·   Star Jacks / Star Jumps

·   Push-up / Push-off with Clap

·   Marching / High Knees

·   Power Jacks/ JJs (power jacks are sumo squat jacks)

·   Hops side-to-side

·   Cross-Jacks

·   Inch Worms

·   Squats / Squat Jumps

·   Side Lunges

·   London Bridges

·   REST (and run to next location at AO)

·   Repeat x 3

Mary (AKA Ab-O-Rama): We ran out of time, but if you make it through, this was the plan: : Leg Drops / Scissors / Pilates Sit-ups (roll up) 

COT: “What you leave behind is not engraved in monuments but is what is woven into the lives of others.” Pericles

Earn the Jealousy!

Date: Monday, December 14, 2020

AO: Southside (Veteran's Park)

Q: Grasshopper

PAX: Setter, Frizzle, Lock Box, Dory, Guardian, Fixer, Boo Boo, Tonk, Top Chef, Seascape, Wheelz, Pillz, Bob the Builder

Warm Up: Run!

The Thang: Holding light dumbbells continuously for Steps 1 through 4

1. Stack Sequence (4 moves, 45 seconds before adding next move)

·  Calf Raises

·  Calf Raises with Bicep Curls

·  Calf Raises with Bicep Curls to Press

·  Calf Raises with Bicep Curls to Press then Squat

2. Side Lunge with Punch-out (R/L)

3. High V to Low V with narrow squat

4. Hydrant Sequence w/Weight

a. Side

b. Figure – 4

c. Back

d. Straight Leg Side

5. Pop into Down-dog from here and stretch! Then do 10 Carolina Dry Docks

6. Push-up Ladder

a. 8-count down then quick push-up to plank for 2 count; complete 1 push up

b. 8-count down then quick push-up to plank for 2 count; complete 2 push ups

c. 8-count down then quick push-up to plank for 2 count; complete 3 push ups

d. 8-count down then quick push-up to plank for 2 count; complete 4 push ups

e. Now go back down the ladder from 4 to 1

7. Freeze-Frame Abs: work for 45 seconds and hold position for 15 seconds

a. Bicycles

b. Crunchy Frogs

c. Flutter-kicks

8. Run Break

9. Hold squat, sidestep left 4 steps, pulse curtsey 4 count.  Repeat to the Right

Mary (AKA Ab-O-Rama): We ran out of time, but if you make it through, this was the plan:

1. Side Plank with Hip Dips

2. Heel Grabs

3. Brooke Burkes

4. Big-girl Sit-ups

COT: The Last 3 or 4 reps is what makes the muscle grow.  This area of pain divides the champion from someone else who is not a champion.  That's what most people lack, having the guts to go on and just say they'll go though the pain no matter what happens.  Everybody pities the weak; jealousy you have to earn ~ Arnold Schwarzenegger 

Do You Know Your ABC's

Date: December 1, 2020

AO: Southside

Q: Frizzle

PAX: Posh, Pillz, Trainwreck, Blockbuster, Boo Boo, Wheelz, Top Chef, Tonk, Fly Girl, Midi, Dory, Prada, Dr. Ruth, Pitch, Lockbox, Butcher Block, and Strudel

Warm Up: Jogged around the parking lot

The Thang:  ABC’s - Abs Butts Cardio

90 secs each 2 times

Round 1

A - Crunchy Frogs

B - Rainbows

C - Boy Bands

BURN OUT (1:30 burpees or run around the lot)

Round 2

A - V-Sit

B - Love Alls

C - Cross Jacks

BURN OUT (1:30 burpees or run around the lot)

Round 3

A - Dead Bugs

B - Fire Hydrant Donkey Kick

C - Mountain Climbers

BURN OUT (1:30 burpees or run around the lot)

Round 4

A - Raggedy Anns

B - Squat side leg lift

C - Heismans

BURN OUT (1:30 burpees or run around the lot)

COT: Living an abundant life is just the ABC's: Have a positive ATTITUDE, BELIEVE in yourself, and face challenges with COURAGE - Thomas S. Monson

Making Room for Thanksgiving

Date: Monday, November 23, 2020

AO: Southside (Veteran’s Park)

Q: Grasshopper

PAX: Guardian, Dory, Dr. Ruth, Frizzle, Patron, Wheelz, BlockBuster, Top Chef, Tonk, House, Seascape, Train Wreck,

Firestone, Strudel, FNG Savannah – Fly Girl and FNG Kristen - Pillz

Warm Up: 45 second work/15 seconds rest x3 rounds

• Mountain Climbers 8 count then Push-up 2 count (repeat for the 45 seconds)

• Lateral Hops (left  x5 and right x5) 

 The Thang: Part 1:  EMOM x3 with weights 

• 10 Renegade Row Push-up Combo

• 20 Front Rack Squat

• 10 Lateral Lunge w/Curls

• 20 Sumo Deadlift w/High pull

• 10 Snatches per side

• 20 Plank Pull-throughs

The Thang: Part 2: HIIT 2:1 (work 2-minutes to push 1-minute) x3

• SEQUENCE MOVE: Squat, Rear Lunge Left, Squat, Stand, Squat, Rear Lunge Right, Squat, Stand (repeat this sequence as a 1, 2, 3 slowish count IC.  KEY = hold the squat as you lunge and return to squat during the move and breaking squat at the Stand only)

• PUSH MOVE: Frogger – Push-up Combo as quickly as you can for the minute

Mary (AKA Ab-O-Rama): 45 seconds work/15 second rest x3

• Gymnastics Ab Pulses

• Pilates Roll-up

• Flutter Kicks

COT: “Discipline is the bridge between goals and accomplishment” ~ Jim Rohn

Weighted circuits

Date: 11/10/2020

AO: Southside

Q: Dory

PAX: Midi, Lock Box, Dr. Ruth, Cuddles, setter, Boo Boo, Grasshopper, Umpire, Clip, Prada, Strudel, Butcher Block, Wheelz, Blockbuster, trainwreck, Tonk, Top Chef , House, Swiper, Seaworthy, Stiletto, Frizzle 

Warm Up: Toy soldiers x 15 IC, Cotton pickers x 15 IC, Jog around the islands 

The Thang:

Each circuit consistent of 3 exercises.  Complete number of reps listed for each exercise, and repeat set x 3- no rest between.  Between each set of exercises, 2 minute Tabata drill (20 secs on 10 secs rest x 4).  

Set One:

Static Lunge with Bicep Curl- 12 reps per leg 

Front Squat with overhead press- 15 reps

Wall Sit/squat hold with cross body curls- 30 curls total

Tabata- 20 secs on and 10 secs rest x 4- Burpees

Set Two:

Sumo squat with upright row- 15 reps

Curtsy lunge with lateral raise- 12 reps per side 

Wall Sit/squat hold with hammer curls- 30 curls total 

Tabata- High knees

Set Three:

Kettlebell Swings- 15 reps per arm

Glute Bridge with Tricep Kicks- 15 total 

Wall sit/squat hold  with front raises - 10 total 

Tabata- Squat jacks 

Set Four:

Glute Bridge Hold with Chest Fly- 15 total

Deadlift with front raises- 15 total 

Wall sit/squat hold with chest press- 12 total 

Tabata- Jump lunges

COT: “Exercise can replace many medicines, but no medicines in the world can replace exercise.”

The Body Achieves What the Mind Believes

Warm-up: x3

·        Side-lunge right  x10 / calf raises x10 / side-lunge left x10 / calf raises x10

·        Can-opener right x10 / side step out x10 (left then right)

·        Arm circles fwd/bwd / shoulder taps

The Thang:

·        Route 66 Style down the path to the House of Pain:  inch worm to the light post.  At the light post, complete 2     push-ups.  Add 2 more with each post. 

·        Squat side-steps x10 / lunge walk down the path x20 / squat side-steps x10 / lunge back

·        Flutter Kicks x30 / Grapevine or Karaoke down the path / Flutter Kicks x30 / grapevine back

·        Jail-break back to the mats for Mary x25

o   Crunchy frogs

o   Toe reaches

o   Plank up/downs

o   Supermans

o   Alternating toe touch reaches

o   Side plank rotations

COT/Stretch/Name-o-Rama:

·        The only thing that stands between you and what you want out of life is the will to try and the fail to believe it’s possible.

9Round Inspired

Date: October 19, 2020

AO: Southside

Q: Frizzle

PAX: Kaboom, Lock Box, Dr. Ruth, Pickleback, Yellow Hat, Hard Shell, Umpire, Citylife, Blockbuster, Trainwreck, Confetti, Ice Pick, Setter, Guardian, Dory, Seaworthy, Seascape, Wheelz

Warm Up: 20 Jab+Cross, 20 Hooks, 20 Uppercuts, 10 Front Kicks, 10 Side Kicks, 10 Shin Kicks

The Thang: 9Round has 9 different "rounds" that you are at for 3 minutes each and then there is a 30 second "active rest" after the 3 minutes is up as you transition to the next round. Our "active rest" was a mosey.

Round 1:

• 20 High Knees

• 20 Butt Kickers

Round 2: 

• 10 Sumo Squat Oblique Crunch

• 10 High Plank Punch Pushups

Round 3:

• 6 Alternating JJ + sidekick

• 20 Rapid fire punches

Round 4: 

• 6 Jab, Cross, Hook, Hook, Uppercut, Uppercut (switch each time)

• 6 Alternating front kicks

Round 5:

• 10 Alternating Squat Shin Kick

• 10 Hook, Hook, Upper, Upper

Round 6:

• 10 Double punch squat hold

• 2 Burpees

Round 7:

• 6 Lunge Jumps

• 6 Alternating Knee Strikes

Round 8:

• 30 Ali Shuffle Punches

• 20 Plank shoulder taps

Round 9:

• 10 Figure 4 Crunches (each leg)

• 10 sec. Hollow Hold

30/30/60

30 sec squat

30 sec squat jump

60 second plank hold on hands

30 sec lunge

30 sec lunge jumps

60 sec side plank

30 sec pushups

30 sec mountain climbers

60 sec side plank (other side)

30 sec curtsey lunges

30 sec skaters

60 sec elbow plank

30 sec inchworms

30 sec burpees

60 sec reverse plank

COT: Some of us are on highways, and some of us are on country roads, and there is no RIGHT way to get there. Don't judge your journey against anyone else. Fitness and health are not a competition. It's not about being better than someone else, its about being better than you used to be because healthy is an outfit that looks different on everyone.

Rock around the clock

Date: October 12, 2020

AO: Southside

Q: Boo Boo

PAX: Giggles, Strudel, Grasshopper, Dory, Confetti, Ice pick, Fixer, Hops, Flytrap, Kaboom, Setter, Lock box, Guardian, Block buster, Train wreck, Tonk, Top chef, Umpire, Seaworthy, Seascape, Dr Ruth, Frizzle 

Warm Up: Could be whatever you want!  I don't even think I did any of these, ha!

•        High knees

•        Butt kickers

•        Side stretch

•        Hip flexor stretch

•        Arm circles

Then mosey to big parking lot near middle school and behind water tower

The Thang: To complete circuit of 12 exercises around the clock. PAX start at ‘time’ station of choice, complete the exercise, then run around the outside of the ‘clock’ to the next consecutive ‘time’ station.  Continue around the ‘clock’ until all exercises are done. Round one and round two listed below that I used (round one/round two). Of course, these can be changed up to make it whatever the Q wants to do.

12:00 – 25 monkey humpers / 10 lunge starter jumps each side (legs)

1:00 – 10 burpees / 25 star jumps (overall cardio)

2:00 – 50 alleluias / 50 morrocans (arms)

3:00 – 25 glute bridges / 25 spidermans (core)

4:00 – 10 single leg dead lifts / 25 curtsy lunges (legs)

5:00 – 10 renegade rows / sparky crabs (arms)

6:00 – 25 seal jacks / 10 burpees (overall cardio)

7:00 – 10 plank shoulder taps / 25 imperial walkers (core)

8:00 – 25 skaters / 25 squat jumps (legs)

9:00 – 25 tricep dips / 25 push ups (arms)

10:00 – 25 mountain climbers / 50 high knees (overall cardio)

11:00 – 25 raggedy anns / 25 bicycles (core) 

Stretches: Abs were incorporated into workout pretty easily, so did a few stretches after mosey back to parking lot for the.....

COT: Great fun kicking off the birthday week at #southside.  I am glad that everyone had lots of fun.  Shout out to FiA Knoxville because I stole this format from them, and I don't mind if anyone steals it from me.  I was also happy a few of you liked my crazy compilation of songs...@flytrap, @seascape, @grasshopper!  I did it mostly for me 'cause they were some of my favs, but glad to know you liked it too! 

See you next time, Boo Boo

Keep the Weekend Rolling 

Warm-up: arm circles, body stretches, side lunges

The Thang: 

1. The Burpee/Push-up suicides (yes, the truly exciting repeat from last Q)

2. Walking Lunge/Run to Speed-bump Road

3. Push-up/Plank Rotations x5 per speedbump (5, 10, 15, 20 hard count); travel was grapevines.

4. Power Skip to the back-parking lot

5. Curb-side dips x20 each island across the lot.

6. Run to the Benches

7. Step-ups x10/Knee-tucks x20/Flutter kicks x10/Bicycles x20 without breaking between

8. Run to Route 66

9. Imperial Walkers x10 every other lamp post; travel was run

10. Picnic benches repeat #7 

11. Run back to start – out of time!

COT

So much fun with this group of ladies.  All-inclusive workout, including conversation and encouragement peppered throughout.  Umpire & Dr. Ruth spurring on some competition; Crasher & Fixer pushing the pace; Strong work from Dory & Setter helping me to keep up.  Thanks for joining me!!

High five,

Grasshopper

Grasshopper Lexicon Special

Date: Thursday, July 30, 2020

AO: Southside

Q: Grasshopper

PAX: Butcher Block, Lock Box, Fixer, Fern, Updo, Chompy, Lil Bit, and F

Warm Up: Loosen up with arm circles, cotton pickers and chest stretch butt kicks

The Thang:

Cardio to start us off:

5 burpees – sprint to speed bump – 1 push up

4 burpees – sprint to speed bump – 2 push ups

3 burpees – sprint to speed bump – 3 push ups

2 burpees – sprint to speed bump – 4 push ups

1 burpee – sprint to speed bump – 5 push ups

Captain Thor: (my new Lexicon fav!) The Q counted the Sit-up and the Pax counted the Russian Twists.

1 sit-up – 4 Russian Twists (right left = 1)

2 sit-ups – 8 Russian Twists (right left = 1)

3 sit-ups – 12 Russian Twists (right left = 1)

4 sit-ups – 16 Russian Twists (right left = 1)

5 sit-ups – 20 Russian Twists (right left = 1)

6 sit-ups – 24 Russian Twists (right left = 1)

7 sit-ups – 28 Russian Twists (right left = 1)

8 sit-ups – 32 Russian Twists (right left = 1)

9 sit-ups – 36 Russian Twists (right left = 1)

10 sit-ups – 40 Russian Twists (right left = 1)

Go right into Boat Hold for 1 minute if you can! 

Stretch it out with Cobra for 30 seconds

40 Cobra push-ups (works the triceps and shoulders)

Circuit: with Bands, Performed 20 reps 2x through

• Rows

• Bow n Arrow

• Lat pull-down

• Push-up with Plank Rotation (right and left = 1)

• Mike Tysons

Lieutenant Dan: (aka DanTaylor) to finish out!

1 Squat – 4 Walking Lunges (right=1 left = 2)

2 Squats – 8 Walking Lunges (right=1 left = 2)

3 Squats – 12 Walking Lunges (right=1 left = 2)

4 Squats – 16 Walking Lunges (right=1 left = 2)

5 Squats – 20 Walking Lunges (right=1 left = 2)

6 Squats – 24 Walking Lunges (right=1 left = 2)

7 Squats – 28 Walking Lunges (right=1 left = 2)

8 Squats – 32 Walking Lunges (right=1 left = 2)

9 Squats – 36 Walking Lunges (right=1 left = 2)

10 Squats – 40 Walking Lunges (right=1 left = 2)

COT & Stretch

  Animal Adventure

Date: Thursday 7-16-20

AO: Southside

Q: Setter

PAX: Dory, Fixer, BooBoo, Clip, Umpire

Warm Up: 25 Hummingbirds (reverse arm circles with cactus arms)
Mosey to Basketball Court (its easier on the hands)

The Thang: 3 exercises, 1 minute each followed by an animal walk across the BBall court.

Monkey Humpers
Donkey Kick (1 min each leg)
Panther Quad Taps
-Inchworm

Modified mule kick (hands on the ground and jump your feet up)
Bird Dog
Dead Bug
-Bear Crawl

Sparky Crab
Frog Squat (squat with elbows on thighs)
Grasshopper
-Crab walk (sideways)

Dolphin to low plank
Frogger
Pushing Grasshopper (on your belly, rock between cobra and glute lift with feet together and knees out)
-Gorilla Jumps (squat jumps touching the ground) *we went ahead back to the parking lot for abs and stretching. 

Mary (AKA Ab-O-Rama):
Down Dog Crunch, Penguins, LBBC, Cat/Cow, Pigeon, Modified Monkey, Eagle Arms

 COT: "Maybe She's Born With It. Maybe it's: hard work, determination, challenging her limits, getting knocked down, getting back up, ignoring her doubters, investing in herself, asking for help, never giving up."

 VAlley, Traffic Stop, House of Pain, Oh MY!

Date: June 25, 2020

Q: Chowda

PAX: Umpire, Pickleback, Hard Shell, SoCo Loco, Mayberry, Fixer, Clip, LockBox

YESSSS! I finally had a chance to head to Southside, my original AO. Oh how I've missed Southside. It's our largest AO with so many options. If you haven't been, you must visit soon! The plan was to head to the Valley and hang there for most of the workout, but I got so excited to explore....so we switched things up after the Valley and hit some fun spots. 

Warm Up: Toy Soldiers, Moroccans

And we're off! Mosey down the parking lot towards the Valley, stopping at each light pole for 3 plank jacks (there are way more light poles than I remember!).

At the Valley (a large drainage ditch which we use when it is dry), partner up. 1 PAX starts off running the Valley while the other starts the BOMB workout. Each person keeps track of their own count of exercise and completes each set on their own, just pausing their set to run when their partner comes back. 

• B - 10 Burpees

• O - 20 Overhead Claps

• M - 30 Merkins (push ups)

• B - 40 Big Girl Sit Ups

• S - 50 Squats

Mosey towards the school and around the lot to the Traffic Stop (a line of tall traffic cones, equally spaced out in a parking lot). Complete an escalator, do 1 exercise on one end of the cones, moving exercise along the line of cones, complete exercises at the other end of the cones.

• 10 Push Ups/Side Shuffle

• 10 Push Ups, 20 Bobby Hurleys/High Knees & Butt Kicks

• 10 Push Ups, 20 Bobby Hurley's, 30 Alternating Pikes/Side Shuffle

• 10 Push Ups, 20 Bobby Hurley's, 30 Alternating Pikes, 40 Supermans

Mosey to the House of Pain. Partner up. 1 PAX does a round of 5 count Sundial Push Ups, 1 PAX Planks, Switch.

Mosey back to the flag. Partner up for a Fab Ab 15. 1 PAX Planks, 1 PAX completes a set of exercises, switch:

• 15 LBC's

• 15 Bicycles

• 15 Reverse Crunches

• 15 LBBC's

• 15 V Ups

Thanks for going with my mix up of things this AM! You ladies are amazing. Keep on rocking on.

Peace,

Chowda

Mondays Are For Fresh Starts

Date: May 18, 2020

AO:  Southside

Q: CityLife

PAX: Ali,Midi,Dory,Umpire,FNG Morgan(snoop),Pickleback,Hardshell

Warm Up: imperial walkers 20 ic, moroccans 20 ic, jumping jacks 20 ic

The Thang:  

• mosey to 2nd concession stand. 60 squats, 60 reverse lunges hc, 30 jump lunges, 30 monkey humpers

• mosey to the house of pain. bat wings-25 forward circles ic,25 backward circles ic, 25 seal claps ic, 25 overhead claps ic. no break in between the bat wing moves. 25 shoulder taps, 25 tricep dips.

• mosey back to the parking lot for captain thor-1 situp and 4 american hammers till it is 10 situps and 40 american hammers

•  mosey to shelter by the speed bump alley 60 squats,60 reverse lunges sc, 30 jump lunges, 30 monkey humpers ,tricep dips, and pushups or hallelujahs.

Mary (AKA Ab-O-Rama):  glute bridges, fire hydrants, donkey kicks, bicycles, ski abs

COT: With the new day comes new strength and new thoughts-Eleanor Roosevelt

It was great to be out there this am with you all, sorry did not keep you dry, but at least it wasn't pouring. 

Be Kind!

CityLife

Cold Morning Ladders

Date: Jan 21, 2020

Q: Dory

PAX: Grasshopper, Setter, Hops

Cold morning at #southside but no match for this group!  Ladders were the theme of the day.  Here's what went down:

Warm-Up

10 Arm Circles

20 Windmills

30 Jumping Jacks

40 Tricep dips

50 Lunges (each leg)

60 second low squat

50 Step Ups on curb

40 Tricep Dips

30 Plank Taps

20 Push Ups

10 Arm Circles

We did sets divided by a run from the start to the speed bump:

Set One:

10 squat jumps

Run

10 Squat Jumps

20 Plank Punches

Run

10 Squat Jumps

20 Plank Punches

30 Mountain Climbers

Run

10 Squat Jumps

20 Plank Punches

30 Mountain Climbers

40 Russian Twists

Run

10 Squat Jumps

20 Plank Punches

30 Mountain Climbers

40 Russian Twists

50 Jumping Jacks

Run and repeat the set above from 10-50

Start to taper the sets back down (same exercises as above)- run then 10, 20, 30 ,40; run then 10, 20, 30; run then 10,20; run then 10

Set Two:

5 Burpees

Run

5 Burpees, 10 Push ups

Run

5 Burpees, 10 push ups, 15 dry docks

Run

5 Burpees, 10 push ups, 15 dry docks, 20 plank taps

Run out and back for a short cool down

Finish with ABS

10 sit ups

20 heel touches

30 flutter kicks

Repeat starting with 30 flutter kicks, then 20 heel touches, then 10 sit ups 

Tabata Moseys

Q: Dory

PAX:  Umpire, Hooked, Dr Ruth, Juggler, Fixer, Setter

We did 50 second tabatas with a 50 second run between each exercise.  Our run was down the sidewalk for 25 secs, then back up to the shelter for 25 secs.  Had a blast watching our PAX push each other back  up to the shelter during those runs!!

Warm up:

Windmills x 15 IC

Cotton pickers x 10 IC 

Tabatas (50 sec work, 10 sec rest)

1- Mountain climbers

2- Burpees

3- Plank jacks

4- Push ups

5- Squats

6- Bicycles

7- Lunges

8- Bootstrappers

9- Tricep dips

10- High knees

11- American hammers

12- Butt kickers

13- Sumo squats

14- Flutter kicks

15- Halleleujahs

16- Shoulder taps

17- Hello Dollys

18- Single leg dead lifts

19- LBCs

20- Dry docks

Strong work ladies!!!

Moving through the Cold

Q: City Life

Pax: Dory, Hops, Setter, Juggler, and Grasshopper

Date: 1/23/2020

warm up: jumping jacks and toy soldiers

the thang:

Indian run to the speed bumps

bat wings

ic 20 forward arm circles--hold for a 20 count

ic 20 backward arm circles--hold for 1 20 count

ic 20 seal claps--hold for a 20 count

ic 20 overhead claps--hold for 20 count

run to picnic shelter by playground

30 step ups hard count

30 squats

30 revers lunges hard count

30 monkey humpers

30 bobby hurleys

30 tricep dips

30 pushups or hallelujahs

Indian run to parking lot

40 baby crunches

40 freddie mercuries

20 heel touches

40 american hammers

run the parking lot

40 flutter kicks

30 second right side plank

40 leg ups

20 superwoman

20 donkey kicks

20 fire hydrants

20 side crunches

Thank you for joining me this morning, I really do love starting my day with you!

COT: Do the work that feeds your soul, not your ego.

Be Kind,

CL

Stadium Tabatas

AO: Southside

Q: Umpire

PAX: Dory, Grasshopper, Hooked

“Stadium”Warmups:15 jumping Jacks, 15 cherry pickers, 15 windmills

4 bleachers sprint- Leg swings while you wait

Tabata: 20 sec on 10 sec off

Tricep dips

Mt. Climbers

4 bleachers hop scotch - Leg lifts while you wait

Tabata: 20 sec on 10 sec off

Push ups

Sparky Crab

4 bleachers lateral step - hallelujah while you wait

Tabata: 20 sec on 10 sec off

Tricep dips

Plank jacks

4 bleachers double step - Raggedy Anne while you wait

Tabata: 20 sec on 10 sec off

Push ups

Downward dog leg pull

We ran out of time but some stayed a little later for Mary:

Cork screw

Brooke Burke’s

Frogger crunch-crunch with elbows to knee

COT“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Maya Angelou

Hope you’re feeling strong today!

Buns and Guns

11/7/19

Q- Umpire

AO- Southside

PAX- Dory, Fixer, Flytrap, Hooked, Posh, Patron

Warm up: in cadence

10 Cross Jack

10 cherry pickers

10 windmills

10 each arm circles (front, back, up, down, maracas)

Mosey to house of painGuns-20 pull overs on bench with leg lifts

Buns-20 figure 8

Guns-20 bent over row w kick back (pulse)

Buns-20 fire hydrants 20 each side (pulse)

Guns-20 bent over flies (pulse)

Buns-20 hip raise with skull crushers

Guns-20 wood choppersCardio blast: 20 cross jack, 20 skaters, 20 step up with knee lift on benchRepeat Buns and GunsCardio blast: 20 jump runner lunge, 20 plank jack, 20 mt climbersRepeat Buns and Guns1min each leg: single leg good morning w/overhead press1min up right row with squat1min each leg: rotating lunge with weight1min Seated “W” with knee crunch1min Wall sit with bicep pulses1min Side lunge with hammer curl10 Superman’s IVT

30sec leg lifts on bench

30sec reverse leg lift on benchName O Rama

COTReminder: Wrinkles, stretch marks, and grey hair are badges of honor!

“ I look forward to being older, when what you look like becomes less an issue and what you are is the point.” -Susan Sarandon

And just for fun...

“Why do people say, ‘grow some balls?’ Balls are weak and sensitive. If you want to be tough grow a vagina. Those things can take a pounding.” -Betty White

Four Corner Tabata- Version #2 

October 29 2019

Q: Dory

PAX: Grasshopper, Juggler, Setter, Chowda

Warm up: Arm circles x 10 IC, Toy soldiers x 10 IC, Windmills x 10 IC 

Move to each corner for 2 rounds of Tabatas at each stop- 20 sec on and 10 secs off for a total of 2 mins for each exercise.  First set in parking lot, then move to the bench area, then concession stand then House of Pain and then around again.  

Parking Lot:

1- Bicep curls with static lunge

2- Front squat with overhead press

Run to the bench area:

3- Burpees

4- Around the world lunges or plyo lunges 

Run to the concession stand:

5- Single leg dead lifts

6- Dry docks

Run to the House of Pain

7- Pistol squats

8- Bicycles

Run back to the parking lot:

9- Sumo squat with upright row

10- Glute Bridge with tricep kicks

Run to the bench area:

11-  Cross country mountain climbers

12- Squat jumps 

Run to the concession stand:

13- Hello Dolly

14- Flutter kicks

Run to the House of Pain :

15- Push ups (incline or decline)

16- High knees

COT and Thought of the Day: If you still look cute at the end of your workout, you didn’t train hard enough. :) 

-Dory

Song workout

Date: October 28, 2019

AO: Southside

Q: Chowda

PAX: Dory, Umpire, Juggler, Setter

Warm Up: Toy Soldiers, Side Lunges, Cherry Pickers 

The Thang: The Song Workout was sent to me from FiA Midlands (Columbia, SC).

While a song is playing, do 20 reps of an exercise, run across the lot, do 20 reps, run back. Keep going (rinse and repeat) until the song is over. When the next song plays, switch exercises. Here are the exercises we completed:

• Push Up (Song - Push It)

• Squat Jump (Jump Around)

• Plank Punch (Fistfight)

• Jumping Jacks (Party Rock)

• Fire Hydrants (Pissin' on Your Steps  - sorry ;0) 

• Sparky Crabs (Tootsee Roll)

• Star Jumps (All Star)

• Mt. Climbers (I'm Sexy and I Know It)

• Carolina Dry Docks (Sweet Caroline)

• Heels to Heaven Extremes (Wagon Wheel)

We did an average of four sets per song! This workout was great for all levels, as you go at your own pace. The music kept us moving and brightened our gloomy, Monday morning moods. Can't wait to make more playlists with exercises that go with the songs. So much fun!

COT: "Your fitness is 100% mental. Your body won't go where your mind doesn't push it." We've been talking about the women who kicked butt this past week, breaking records in unimaginable races. One woman, Maggie Guterl, even had an all women's crew helping her run 250 miles in 60 hours. 

Thanks ladies for making your way through the fog and muggy air. Awesome way to start the week!

Peace,

Chowda

Full Body Shape-Up

Date: October 2, 2019

AO: Southside

Q: Guardian 

Pax: Setter, Pickleback, Juggler, Dory, Runnergirl 

Warm up: cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

The Thang: 

Circuit 1:

30 weighted Squats

30 weighted lunges

30 deadlifts

30 kettlebell swings

30 weight bridges

cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

Circuit 2:

20 weighted Squats

20 weighted lunges

20 deadlifts

20 kettlebell swings

20 weight bridges

cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

Circuit 3: 

20 bicep curls

20 tricep kickbacks

20 overhead extensions

20 hammer curls

cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

Circuit 4

10 bicep curls

10 tricep kickbacks

10 overhead extensions

10 hammer curls

cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

Circuit 5

20 pushups

20 chest flies

20 dumbell plank rows

cardio 30 jumping jacks, 20 mountain climbers, 10 burpees

Circuit 6

10 pushups

10 chest flies

10 dumbell plank rows

Abs: 30 crunches, 30 bicycles, 15 supermans 

Cauldron of tricks 

Date: October 8, 2019

AO: Southside

Q: Setter 

Pax: Juggler, Dory, Runnergirl, Chowda, Hops, Umpire 

Warm up: 10 sunflowers, 10 windmills and 10 cactus arms then mosey to the House of Pain 

The Thang: 

Each PAX takes a turn running to the cauldron. The duration of the exercise is however long it takes the runner to return. The exercises chose today were burpees, sumo squats, bird dog, good mornings, heels to heaven, tricep dips, lunge with one leg on bench, Moroccans, hallelujah, plank side dips, raggedy ann, jump squats or tuck jumps, superman, monkey humpers, reverse push-ups, surrender, pistol squat, figure 4 squat, flutter kick, wall sit, panther quad taps, reverse plank, jumping jacks, push-ups with alternating T, step-ups or box jumps, Bobby Hurley, fire hydrant, and curtsey lunge with side kick.

We held plank while doing name-o-rama and finished with a few stretches (crescent pose, half monkey and eagle arms) 

Closing Thought: People will quit on you! You gotta get up everyday and make sure you never quit on yourself. 

49 is the magic number 

Date: October 14, 2019

AO: Southside

Q: Setter 

Pax: Dory, Umpire 

Warm up: Windmill (10 per side), Sunflowers (13), hallelujahs (70)  

The Thang: 

Each exercise for 49 seconds with 10 seconds rest in between

Plank up down

Carolina dry dock

Curtsey lunge with side kick

Single leg dead lift

Burpees

Fire hydrant

Tony Hawk

Inchworm

Superman

Monkey humpers

Bobbie Hurley

American hammer

Tricep dip

Star jump

Plie Squat

Sparky crab

Walking Bridge

Figure 4 squat

Good mornings

Moroccans

Skater

Bird dog

Pushup

Vups

Lunge (forward or reverse)

Surrender

Brook Burke

Shoulder taps

Wall sit

LBBC

Boat pose

Frogger

Raggedy Ann

Calf raise

Plank shoulder taps

Reverse plank

Donkey kicks

Dead bug

Hillbillies

Side lunge

Mary: down dog crunch (10), heals to heaven (13) hello dolly (70)

Stretches: crescent, half monkey, eagle arms

Thought for the day: You don’t get what you wish for … you get what you work for. 

It ain't fun if it ain't a little bit dirty

Date: October 15, 2019

AO:  Southside

Q: Setter 

PAX:  Chowda, Dory, Grasshopper, Hooked, Setter, Umpire

Warm Up:  25 Frankensteins, 20 Can openers, 25 Jumping Jacks

The Thang: 

(1) Stations with 4 x 30 reps, followed by 10 burpees then moseying to the next station

Station 1: 30 Froggers, 30 Lunges, 30 Mountain Climbers, 30 Squats

Station 2: 30 Peter Parkers Hops style, 30 Jump Squats, 30 Shoulder taps, 30 Monkey humpers

Station 3: 30 Leg drops, 30 Hello dollies, 30 Bicycles, 1:30 minute Plank

Station 4: 30 Dips, 30 Calf raises, 30 Push-ups, 30 Box jumps

**Mosey with several sprints

(2) Valley 11s with Star jumps and push-ups

**Mosey with several sprints

COT/Announcements:  As always a great pleasure to get up and sweat with such awesome ladies.