Well committed to the Monday beat down and curious to whom would kick my but this gloom, I checked the Q sign up to see who it would be at 4:00am as I was very surprised no one had signed up to Q in this beautiful weather. Well I thought easy Q right if everyone checks the Q for the day and see’s no one signed up hey probably no one will show and I could hit it light and easy. So I signed up for the Q at 4am. Well not to my surprise there is always someone looking for a workout on the Northshore and had two hardcore F3 brothers ready to round robin it if need be. But just like in a crackerjack box they got a surprise Captain Sparkles signed up to Q at 4am. And since it was last min. This Q had no pre plans for a beat down. So it makes for a very hard backblast remembering everything that was done. But I’ll give it a shot with exercises probably not in order but most certainly done.
Warm up all in cadence
40 side straddle hops
20 windmills
20 High knees
Moving Straight into the thing
IN CADENCE
25 LBC
25 leg flutter
2 min. Plank
50 Putin’s
50 Merkins
25 LBC
25 leg flutter
25 Putin’s
15 Hanging leg lifts
5 pull-ups
15 hanging leg lifts
5 pull-ups
20 LBC
20 leg flutter
6” off ground held legs for 60 mississippi
25 Merkins
20 Toe touches
50 right leg step ups
50 left leg step ups
20 LBC
20 leg flutter
2 min. Plank
1 min. Right plank
1 min. Left plank
50 air squats
25 right side Jane Fonda’s
25 left side Jane Fonda’s
15 combination of bicycle/ Imperial walkers / on Butt very tuff balancing while in motion makes for a great core workout.
Basically it was a CORE day with some or a lot of extra thrown in.
Thanks Shooter and Pelican for being there and holding me accountable to a half way hard beat down.
