Even an IR Guy can Q Part 2
- When
- Tuesday, February 23, 2021
- AO
- The Ballroom
- Q
- cnoll63
- PAX
- 7 cnoll63, Bass, Curious George, Dojo, dropthrill, Sparkplug
Answering the call of my Shieldlock brother needing a Q for The Ballroom, I figured I could dish out some pain. PAX could modify up or down as needed. Its YOUR acceleration. OWN it!
Warmup
Imperial Walkers, Hillbilly Walkers, Windmills, Cherry Pickers, Big Arm Circles, Baby Arm Circles, Moroccan nightclubs, Arm Stretch, Down dog, Calves, Honeymooner, Down dog, Calves, Honeymooner, Down dog, Walk leg and hands together and stand slowly
The Deal - 3 Rounds, 9 exercises each focusing on Upper body, Core and Legs
Round 1 - 10 each exercise
Merkins, LBCs, Calf Raises, Diamond Merkins, Flutter Kicks, Squats, Wide Arm Merkins, Hello Dolly, Lunges
Take a lap or Bear Crawl until crew gets back
Round 2 - 10 each exercise, find a curb
Incline Merkins, Bridges, Step Ups, Switchboards on and off the curb, Rosalitas, Side Lunges, Dip, Freddie Mercuries, Back Lunges
Take a lap or Crawl Bear until crew returns
Round 3 - 10 each exercise, find a curb
Decline Merkins, Heel taps, Al Gore, Left Incline Merkins (left foot and hand on curb), BB Situp, Right Incline Merkins (Rt foot and hand on curb), WWI situp
Take a lap (fast guys were to take 2 laps)
Airborne Hip Flexors
Round of Mary