- Beatdown: Nightcrawler
- Beatdown Date: 05/03/2021
- QiC: Fullback
- Number of Pax: 9
- Pax Names: 6 Feet, Bluff, Crisco (respect), Miller (respect), Pandora, Teatree (respect), Walkman
- Number of FNGs:
- 1 Gesundheit
After the disclaimer and a short talk about Q school, it was decided to talk about the Q responsibilities during our workout. I pretty much talked for the entire 45 minutes – whether it was about the next exercise, giving tips on how to have the best form on each exercise or about being a Q. Hopefully it made the workout go fast—-or else maybe you were bored to death with my chatting.. Either way – I am sure you are glad you got your Monday workout in and sweat the toxins out of the body!!
- Slow butt kickers, Fast Butt kicker , quad stretch
- Knee lifts, High knees, hip openers
- Jumping Jacks
- forward and backward arm circles
- good mornings / hip hinge with phelps arms
3 circuits ( cardio /weighted lower body/ weighted core) 45 sec on -15 rest – 2x
- 2 weighted squats/inchworm/2 MC
- Burpee /jump right and left – burpee/ jump left and right
- Plank walk length of mat / 2 plank jacks
- Prisoner walk with squat jump
- Surfer Jump
- Knee up on bench / step back to push up on bench ( same knee each time)
Weighted Lower body (right leg for all exercises – 2nd round left)
- Bulgarian Squat
- Pistol Squat ( one weight chest level)
- See saw Lunge ( front and reverse lunge with knee hold in the middle)
- 80/20 RDL
- Lateral Lunge with Knee hold
- Single Leg Bridge
- American Hammer
- Legs up – reach toes
- Straight leg Full sit up
- Side bends
During our last Core round, we got to meet and name our new FNG Claudia. Welcome Gesundheit!
- There will be 2 more Q schools this week after the workouts- Thursday at Hunter Games and Saturday at MoneyPenny!
- Fialanthrophy this month is Foster care. Look out for Zeppelins posts on Slack.
- Please take a look at the Q sign up sheets as there are openings available this Summer
- Pandora turns 50 on Wednesday! Join us at Vicious Fishes at 6pm to give her some Respect!