Month: January 2022

Q: Lil Hope

AO: Dolly’s Nook
1/6/22

PAX: Ariel, Bindi

Disclaimer

Warm up: jacks, potato diggersAdd a 30 second break in between

Jump Rope – 30 sec
Hold Squat – 1 min
Jump Rope – 30 sec
2 laps around – 2-3 minutes
Jump Rope – 30 sec
Hold Plank – 1 min
Jump Rope – 30 sec
2 laps around – 2-3 minutes
Jump Rope – 30 sec
Bicep Curls – 1 minute
Jump Rope – 30 sec
2 laps around – 2-3 minutes
Jump Rope – 30 sec
Tricep extension- 1 minute
Jump Rope – 30 sec
3 laps around – 2-3 minutesSome exercises were extended

COT: word for the year

Q: Mini

1/4/22
AO: Riveter Station – RAD

PAX: DoubleMint, Sgt Socks

Disclaimer

Warmup: Jacks, stairs, arm circles

The Thang: Ladder
LADDER – add one exercise each round to climb the ladderExample:
sit-ups, lap
sit-ups, squats, laps
Sit-ups, squats, lap etc20 REPS each
Deadlifts
Overhead presses
Glute bridges
Bicep curls
Squats
Sit-ups

After we climbed the ladder we worked from the top to bottom adding 10 step ups each leg between in place of laps.

Cooldown: Sit-ups, stretching

COT: A sense of humor is a major defense against minor struggles.

Q: Firecracker

Where: Jonesborough Public Library – Etta’s Nest AO
When: 1/12/22 @ 5:30
PAX: Doublemint, Salty, Jewels, Bookworm

Disclaimer

Warm up:
High knees l/C
Windmills I /C
Potato diggers I/C

The thang:  Trip Around the Sun Boot Camp  FiAversary workout.
Modified Ring of Fire to do star jumps to ring of fire during song.

COT:  don’t be afraid to try something new. This was my first time working out in 20 degree weather and I was dreading it. Turned out it wasn’t bad!!

Q: Gish

1/1/22
AO Riveters Station – WAR

PAX: Sourdough, Mini

Warmup: (IC) jumping jacks, arm circles, potato diggers

The Thang: Sally and friends!
Complete each song challenge!

Thunderstruck – hold squat, “thunder” jump, “thunderstruck” run (5min)
Roxanne – plank, push-up, frogger (3:09)
Sally – double leg raises/drops (3:26)
Ghostbusters – lunges, burpees, reverse burpees (4:05)
Black Betty – plank, push-ups (4min)
Peaches – squats, burpees (3min)
Lovely Day – good mornings, hallelujahs (4:15)
Tubthumping – burpees, squats (4:39)
Get Up Stand Up – sit-ups, get-up (3:18)
Ring of Fire – reverse plank, walk1the-plank (2:36)

COT: You might have all the motivation and all the perfect plans, but wrenches will absolutely still be thrown into the workings of your life, so we all need some good luck, too! I wish you all the best fortune in 2022!