02/02/2023 Tickle a Cop Day

Gave disclaimer Warm up- Good mornings, toy soldiers, phelps, arm circles, high knees, butt kickers The Thang: 8 exercises for 10 rep each (HC) break 1 minute repeat 4 times 1- Side lunge with weight 2- Step ups 3- Squat with weights to shoulder press then march (high knees) 4- Push ups 5- Bent over…

Birthday Month Bombs

Disclaimer Warm Up: Mosey round the pickle; good mornings and Toy Soldiers while everyone circled up. There’s the whole discussion re:toy soldier technique  – do you take a step into your toy soldier or do you just lift your leg from where you stand?  Then the fun starts with Shuffle R to 4 count, then…

Easy as 1, 2, 3 Dora

Warm Up: Good mornings, Toy Soldiers, Arm Circles, Hip Openers, Phelps The Thang: Easy as 1, 2, 3 DORA Paired up and one Pax ran the ‘medium’ pickle while the other Pax did the exercise. 100 Push-ups 200 LBCs 300 Squat of your choice 100 Triceps’ Dips 200 Plank Jacks 300 Skaters (EC) 100 Mountain…

birthday at bookdrop

We circled up with our weights and mats and some snazzy birthday headgear Fixer Upper brought for the Q.   After a warm up we got started with the Thang: 33 sec on/12 sec off, everything with weights and stayed on the same leg then switched to the other side (when applicable). 1) Curtsey lunge with…

Shoulders, butt, bench, abs, survival

FIA routine January 31 – rain modification Disclaimer Q: Heirloom Pax: Scrabble, Winger, Gelato, Heirloom, FNG: named Canette Warm up (10 minutes) Karaoke steps – 10 each way Jumping Jack series (full Jack, arms to shoulders, hands on hips, hands at sides) 10 count down to 1. Arm circles Thang 1: Shoulder series – 10s…

Interval Burn

Dynamic Warm-up and Then run the Pickle The Thang: Interval Timer of 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min.  Weights per choice Round1: Goblet squat, Step Up (L), Squat with side leg kick (L), Split jumps, Squat with side leg kick (R), Step up (R), Goblet squat Round…
February 2023
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