Last time I Q'D DS was so much fun, i figured why not, let's do it again. As always though, the challenge is how can we be fresh and change things up a bit while ensuring the workout is challenging, fun, and caters to everyone.
Not to mention the added pressure by @jobe to make sure DS stays as the toughest AO in the region.
Let's go.
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
- 30 SSH IC
- 15 Slow squat IC (hold every 5 seconds)
- Mosey to top corner of GCA building
- 15 Slippery dip can IC (hold every 5 seconds – alternating left and right side)
- Mosey to side of GCA
THE THING
This is where things get interesting…
- Grab some curb
- ?Indian Run (not PC) pushups along the curb with all PAX
- Moving pushups from one starting point to end point
- PAX would do moving pushups along the curb, get to end point, mosey back to starting point and complete anouther round average of about 15-20 moving pushups each round
- Total of 5 rounds (did 3 rounds first, then moved to next exercise, came back and finished last 2 rounds)
- Moving pushups from one starting point to end point
- ?Indian Run (not PC) pushups along the curb with all PAX
- Grab some wall?
- Start off in plank position facing the wall
- While staying in plank position touch the wall 10 times OYO (left hand, right hand 1 time)
- Wall Sit for 20 seconds
- Air press 15 times (some PAX decided to make this more challenging by grabbing some rocks as additional weight – tried it, definitely more challenging)
- Start off in plank position facing the wall
*Moving pushups done for 3 rounds, then moved to wall exercises for 2 rounds. Came back to curb finished last 2 rounds of moving pushups, came back to wall for additional 2 rounds of wall exercises with seal clap variation instead of air press*
- Run to launch point
- Kettlebell workout
- ?10 squats with KB in cadence
- 10 squats with diamond jump OYO
- 10 lunges with KB (10 left side, 10 right side)
- 10 lunges IC moving KB in between legs OYO
- 10 KB Swings IC
- 10 side step KB swings IC OYO
- 15 curls IC
- 15 skull crushers IC
- 10 Turkish Situps
- ?10 squats with KB in cadence
Zamporini'd to other side of parking lot to setup for suicides
- ?Suicides – borrowed this from last Q cause it was so much fun
- ?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
- ?Round 1 – Split into teams of 1 vs 2 and ran suicides in the parking lots
Too tired to zamporini back with KB's so we just walked back to starting point.
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
- Might not do plank wall touches again – stucco felt like it might give at any time
- If you're wanting to do a bunch of KB exercises, might be best to grab a lower weight
- It was awesome to see Bijoux and Sonic posting together. Always cool to see PAX and their 2.0's posting together.
- Thank you Tubbs and Ratatouille coming from Davidson to show your support. Hopefully that wasn't too much running for you.
- Perrier def set the bar for all of us to continue to strive towards as the only PAX above 50 but keeping up with everyone.
- This is Swampfox's second post since coming back from COVID and he looks like he hasnt missed a beat
- Ramrod had the quote of the day by telling CB "Good Try" after COT
- Firestone is a beast. I wanna look like him when i grow up.
- Hoodie is fast. I keep hoping one day he shows up to post with an actual Hoodie on. Maybe when it gets cold.
- I think Jimmy Olsen and Stray enjoyed the KB workouts the most out of everyone, lol
- Slingshot always shows up and push himself and others around him.
- Apparently CB didn't workout hard enough because of Ramrods comment, lol
- Jobe was so tired after the workout that he forgot his KB, again
- Plank Burnout had a fun run for two workouts, going to change it up next time.