Where’s the Q?? Ok, Friendly Friday

Event Date

Sep 04, 2020

Q

PAX

,


The Foundry Friendly Friday 

 

After a mix up with who has the Q (Bunyan or Qbert) which neither showed, the 3 PAX took it upon itself to put together a workout. 

 

Flo brought the tunes and Pavarottii began the warmup. 

 

Warmup:

 

Snake mosey through the parking lot with some butt kickers,  something with a skip and high knees, side shuffling and Quadrophilia. 

 

Each person lined up at the end of a parking lot line and pretended it was a wall.  Run down to the end 10 mericans then run to the other side for 10 more mericans: total 20. 

Repeat but by counting by 5 

Repeat by counting by 2. 

 

Thang:

 

Each one grabbed a block and stayed on one side of the back of the parking lot 

 

Each person got to select an exercise by stacking on top of the previous exercises having to count of 10 reps OYO.  After each stack, pax would run to the other side of parking lot and back to the blocks. 

 

Flo- block swings

Pavarottii- shoulder press 

007- curls

Flo- skull crushers 

Pavarottii- squats with block

007- dips on the block

Flo- lawn mower pulls 5 each arm

Pavarottii- mericans on the block

007- 20 sec plank

 

Total reps per exercise:

 

Block swings 90

Shoulder press 80

Curls 70

Skull crushers 60

Squats with block 50

Dips on block 40

Lawn mower pulls 15 each arm 

Mericans on the block 20

Plank 20 seconds 

 

Put blocks away 

 

Mary:

 

Flo- pretzel crunch 10 each leg

007- low flutter 30 count 

Pavarottii-W ups 10

Flo- side bends 10 each way

 

Recover recover 

 

Good work by everyone.  It was muggy again. The running in between each stack allowed time to chat. Roxie of course retrieved a tennis ball on and off for 45 minutes. 

 

I hope everyone has a great Labor Day weekend!

 

Flo