Q Rehab Work

Event Date

Nov 14, 2017

AO


6 of Denver's finest came out on a perfect morning to perform some lower body rehab.  Guess the Panther's game kept everyone else in the bed…luckily the 1st quarter was so boring that the Q went to bed early.

Warmup:

  • SSH X 25 IC
  • Imperial Storm Troopers X 15 IC
  • Dippy Bird 5 IC each leg
  • Cotton Picker 10 IC

Thang:

2 Pax went to retrieve some blocks.  Rest of pax low planked with alternating leg lifts.  Hold each for 10 count.

Head to front playground and split in 3 groups

Round 1

  • 1s – Wooly Worms X 15IC (Timer)
  • 2s – Bulgarian Split Sqauts X 10 each leg – *thanks for the name Anvil!
  • 3s – Block curls
  • Repeato x 3

Round 2

  • 1s – Reverse Wooly Worms X 15IC (Timer)
  • 2s – Calf raises
  • 3s – Shoulder Press
  • Repeato x 3

Round 3

  • 1s – Modified Row/pullup on swings X 10IC (Timer)
  • 2s – Step ups
  • 3s – Skull crushers
  • Repeato x 2

2 pax return block and rest repeat plank exercise from before while we wait

Mary:

  • Jane Fonda Left X 10IC
  • Fire Hydrant Left X 10IC
  • Fire Hydrant right X 10IC
  • Jane Fonda Right X 10IC
  • Stranded Turtle X 10IC
  • American Hammer 60 sec

MC:

  • Lot o chatter to throw off rusty Q…good thing the heartbeating in my ears kept me from hearing it.
  • Not going to lie – Q struggled hard today.  Would not recommend taking 3 months off.
  • Good to see everyone and be back in the saddle
  • Enjoy your Tuesday and we'll see you on Thursday!

My pleasure to lead,

V/E