Challenge Accepted!

by | Jul 7, 2022 | Backblasts | 0 comments

Several weeks ago at The SWORD, Enron issued a challenge/callout for those of us who haven't Q'd in a while.  His exact words were "you're not a nice person if you only come to workout and don't lead a Q".  I had only led one Q prior to today so, challenge accepted!!

Besides, I don't want Enron to think I'm not a nice person.

The weather was perfect for 16 unsuspecting PAX for a sweaty beatdown.

WARM-O-RAMA

  • Mosey to corner of GCA building
    • Lunge halfway across parking lot in the back of the building
  • Mosey to other corner of building
    • 25 SSH IC
    • 10 Slow squat IC
  • Mosey to top corner of GCA building
    • 15 merkins IC
    • 10 Slippery dip can IC
  • Mosey back to starting spot

THE THING

Two ladder stations, 1 round of curls and skullcrushers,  and 2 rounds of suicides

  • Ladder 1: Muhammad Alis, Merkins 
    • ?10 Muhammad Alis, run to opposite curb, 1 merkin 
    • 9 Alis run to opposite curb, 2 merkin, etc…
    • 1 lap followed by 5 burpees
  • Ladder 2: KB Swings, Box jump
    • ?10 Kettlebell swings, 1 box jump on the wall
    • 9 Kettlebell swings, 2 box jumps on the wall, etc…
    • 1 lap followed by 5 burpees
  • Kettlebell workout
    • ?15 curls IC
    • 15 skull crushers IC

Ran to other side of the parking lot to setup for suicides

  • ?Suicides
    • ?Round 1 – Split into teams of 1 vs 2 and ran suicides in the parking lots
      • Losing team had to do 5 burpees
    • Round 2 – Split teams again of 1's and 2's and ran another round of parking lot suicides
      • Losing team had to do 5 burpees

Mosey to starting point across parking lot for ab session

MARY – 5 minute plank burnout

  • 1 minute forearm plank back and forth rock
  • 1 minute plank hip-lift (30 seconds each side)
  • 1 minute plank heel walk
  • 1 minute side plank reach (30 seconds each side)
  • 1 minute plank toe tap

Recover, Recover (thankfully!)

MOLESKIN

  • That round of suicides and plank core workout was really challenging! 
  • Plank Burnout might make an appearance again at a future Q 
  • Thanks Happy B from coming from Race City to show your support!
  • Should all Q's provide Gatorade?
  • If you don't take a Q, Enron won't think you're a nice person

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