As the Flag was planted and the PAX arrived, the disclaimer was given with the warning this was my first Q so lets get on this and ride this thing.
Warm-up
- Side-Straddle Hops x 10
- Windmills x 20
- Side-Straddle Hops x 10
- Copper Head Squats x 20
- Side-Straddle Hops x 10
Once the Q learned how to breath and keep cadence, it is a workout all on its own, we then mozy over to the tennis courts, to have a little variation on 4 squares.
At each corner we stood waiting for instructions from the Q – Q getting his breath once again.
4 stations – once all complete, rotate to the next station until all done each for 1 round.
Round 1 – 4
- Med Ball Burpbees x 10
- Merkins x 10
- WWII Sit-Ups x 10
- Hollow Body Rocks x 10
Round 5 – the Burpbees were the timer
- Med Ball Burpbees x 10
- Merkins x as many as possible
- WWII Sit-Ups x as many as possible
- Hollow Body Rocks x as many as possible
And just for some core fun, Superman holds were completed, 3 x 15 seconds each, leaving a mark on the tennis courts to prove we were moving it. Mozy over to the play-set for the next round of fun.
Follow the Power Merkin
Using 15 Power Merkins as the timer, we worked through each pain point below for a total of 3 rounds.
- Box jumps or Step-ups x as many as possible
- Rows x as many as possible
- Pull-Ups x as many as possible
After all that fun was done, we mozy over to the Flag to do a little ab work on our six.
- Hello Dolly x 20
- LBC x 20
- Full leg raises x 20
Once all was done, the body was beat once again into submission and a great day was in store for us all. Thank you for letting the large guy Q for you!
–Terabyte
