2020

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.