- When:03/05/2021
- QIC: Turnbuckle
- Pax: Brutus, Bunion, chastain, Draper, Ghosted, Penalty Box, Rockwell, Turnbuckle
Time to step into the ring with Turnbuckle
Good morning and Happy Friday!
This morning I was asked to Q at the Diesel workout at Five Stones Church. I cringed when Chastain asked me, but I stepped up and accepted the challenge. I made mention to Chastain last week that since I took most of February off that I wasnt going to be prepared or in shape to lead this morning. But after getting back out starting the end of last week, I let him know I was still up to lead my team into battle. I am getting a little more and more comfortable Qing each time I am asked to do it. I havent done it in a while. The last time was in October 2020. I made sure that since then I created a workout that was both long enough and offered a workout for each part of the body. I am now up to 6 pages in my weinke. I am picking up stuff from both attending workouts and from Googling/Youtubing workouts. My previous Q’s were both too short at times and didnt offer enough of a challenge/hard workout. My other issue is, I am shy and have stage fright believe it or not.
Today was Ghosted’s first time at Diesel. Thanks for coming out pal! Hope to get you on the schedule to Q there now since you had your first taste of Diesel.
Below is the workout that I led this morning:
So that no one was bored, I went around the circle to have each person lead each workout.
WARM UP EXERCISES:
A: Moroccan Night Clubs
B: Imperial Walkers
C: Side straddle hops
D. Potato Pickers
E. Stretch to the right foot / Stretch to the left
F. Shoulder stretch each arm
G. Tricep stretch each arm
H. Downward Dog and Upward Dog
I. Calf Stretch Each Leg
J. Sit and spread your legs open: stretch down the center, to the left and to the right
25 of each
Set 1:
1: Squats
2: Bent over rows
3: Overhead press
4: Canadian Beavers
5: Curls
6: Merkins
7: Hammer Curls
8: Wood Choppers – 25 each side
9: Overhead Tricep Extensions
10: Weighted Shoulder Shrugs
11: Curb Squats (hold coupon or bricks out front)
12: Scarecrow
13: Curl / Overhead Press
14: In place lunges (25 each leg)
15: Big Boy situps
16. Cross Squats
17. Bobby Hurley’s
18. American Hammers 25 each side
Set 2:
1: Lay down chess press
2: Speed Skaters (each side is 1)
3: Plank Jacks
4: Captain Morgan Squats (left foot on coupon)
5: Captain Morgan Squats (right foot on coupon)
6: Invisible Wall Sit holding coupon (lets play Survivor with this…once you quit…do merkins or SSH until we finish)
7: Plank
8. Sit/Squat on Coupon (w/ leg lifts)
9. Outer Curl/Muscle Flex Curl
10. 21’s
Set 3:
1. Step Ups on coupon (25 each leg)
2. Superman’s
3. Alpo’s (arms cris crossed lifting coupon)
4. palm-away curl to press with little bricks
**Time is up. 45 minute workout completed
Announcements:
Tomorrow morning 6:30am to 8am – Q School at Cuthbertson Middle. 6:30am to 7:30am is the workout / 7:30am to 8am is classroom time. Please bring a chair. Chastain will be providing coffee for Classroom time / Coffeeteria
Next Saturday, March 13th is the Rooster. Waxhaw currently has 5 teams set up. Looking to expand our teams. Please sign up.
We need future Q’s for Diesel! Please step up!
Chastain took us out.
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