YHC picked up the Q the day before, so there was a very limited plan heading into the workout. No worries, we will mix up some new exercises with some oldies (but goodies). If I remember correctly, this is how it went down…
Warm-O-Rama:
- Various Stretching
- Parking Lot Tracers
- Cardio Abs – PAX line up and an AB exercise is called. Upon completion, Q yells ‘GO’ and PAX sprint across parking lot. Exercises included – 15 BBS (IC), 15 Freddie Mercuries (IC), 15 LBC’s (IC), 15 Flutter Kicks (IC)
The Thang:
Head to the stairs and continue up. At the top, run to the end of the street for:
- 21 (4 ct) curb step ups IC – repeat 5x
Down the stairs, next exercise:
- 100 Grady Corn (IC) – Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.
Head up the stairs, next exercise:
- 50 (IC) of the “exercise I learned in Physical Therapy” – Arms held high above the head, Q says up and a shoulder shrug is done.
Down the stairs to the concrete wall:
- 25 (IC) of the “exercise I saw of Twitter last night” – Holding air chair with 4ct of arms up, touch toes, touch knees and then clap to complete 1 rep.
Head up the stairs this time touch every step twice (for every other flight):
- Run to the Lookout Park
- Alarm Clock – PAX laying on ground, Q yells up, PAX stand up (~25 or so IC). Q yelled for a ‘snooze’ every now and then.
- 50 (IC) of the “exercise I learned in Physical Therapy” – Arms held high above the head, Q says up and a shoulder shrug is done.
- Run back to top of stairs
- 25 curb step ups (IC) – repeat 5x
Head back to the AO.