1,2,3,4 Get This Q off the Floor



1,2,3,4 Get This Q off the Floor

15 PAX showed up at to Watchtower on a muggy Tuesday morning.  There must an unexpected rush of cars arriving at 5:30 for a “Guess who is on Q? session.  It was a race to determine who would actually run the workout given Beltway suffered a toilet/back injury remodeling the bathroom.  It was 5:30 and off to the races with everyone wondering how I Q-jacked the Frack from the 1,000 merkin workout.

Down to Business:

COP

  • Mosey  a lap around the parking lot in front of the school
  • Side Straddle Hop x 20
  • Imperial Squacker X 20
  • Plank Jacks X 20
  • Mountain Climbers X 20

The Thang

  • Dip and Derkins with a Run Inbetween
    • 25, 20, 15 of each exercise with a lap around the parking lot in-between each exercise
    • Qoute” Do we end with a lap?- Yes”
  • The Serpent
    • Mosey to the upper parking lot
    • Decriment from 10 to 5 merkins at each speed bump
    • Run backward in the straights
    • Run forwards in the curves
    • Once you hit 5 merkins, begin increasing by 1 at each speed bump
    • Do some Mary while waiting for the 6
  • Fun with Rocks
    • 20 Curls in Cadence-ish, 20 Curl to Press, 20 Tricep Extensions
    • Repeat without the cadence for 15 and 10 reps
    • Mosey to the Wall
  • Donkey Kicks to Merkins
    • 10 Donkey Kick followed by 5 Merkins
    • Repeat 4 times without a break
    • If you are a Clydesdale, pray your heart doesn’t explode
    • Mosey to the blue hand rails
  • Supine and Leg Lift Ladder
    • 10 to 1 Supines
    • 10 to 1 leg lifts
    • Mosey to the side of the school
  • Bear Crawl for the last two minutes

COT

Everything in Cadence.  Although Q school was supposed to teach a method, I am pretty sure it was lost on me today.

Image result for Meme's for counting

I am pretty sure this is how all the cadence looked until I simply went to count on your own through a poorly cadenced set of curls.  Obviously need to spend more time a corporate training.  At least the PAX had something to mumble chatter about through the fun.

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