Q: Gilly PAX: Audrey (Smokey), Chill Pill, Meche, Anchor, Betty C, Merrill (Pacer), Arcadia, Sissy (Boxer), Doula, Beats, Castle, S’mores, Keys, Lundi Date: Jan 1, 2020 Location: The Galley Warm-O-Rama IC Monkey Humpers x10 Mtn Climbers x10 Hello Dollys x10 OYO Inchworms x5 Star jumps x5 Windshield Wipers x5 THA THANG Lane workout. Cone 1 does 20 reps of exercises while rest of lane works. Upon completion of the 20, PAX yells switch and entire lane rotates to next cone in that same lane with last PAX from Cone 4 running to Cone 1 to perform 20 reps and repeating the process. When timer goes off, entire lane shifts to next lane with same format. Lanes: Upright row -> Ladder -> windshield wipers -> KB swings Double unders ->Banded duck walk -> Jackknife -> Tricep kickback Monkey Humpers ->bear crawl-> slider Mtn climbers -> Plank row Hand release merkins ->broad jumps->burpees->Leg lifts Fire hydrants->Inchworms->Hello Dollys->Star jumps 4min rounds the first go around 5min rounds the second Finished off with Bring Sally Up Squats COT Challenged everyone to instead of resolutions focus on SMART goals Specific (instead of a general “get fit” -> run a half marathon or complete a light go ruck challenge) Measureable (how will you know if you accomplished your goal?) Attainable (every day probably isn’t realistic-what kind of time could you actually commit? And what can you body reasonable achieve?) Relevant (Why does this goal matter to you? And is it really something worth working for? You have limited time/effort/capacity so make it something that you will actually be able to celebrate and glad you did) Time-based (if your goal is the end of the year - split it up into regular check points so you can celebrate and stay on track. Often though shorter term goals work better. Either way do put time constraints on it so you start actively working towards it not putting it off until the perpetual “later”) Announcements January Fitness Challenge! Last day to sign up - contact River Rat! 30 days of 30min of activity Competing in teams There are winners and losers with prizes/punishments :) Roots - opportunity for community and accountability in whatever goals you have for 2020. Beats will send a sign up link.