After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:
Warmup:
Parking Lot Tracers (w/ back peddling and side shuffling) – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.
Circle Up for:
SSH (15 ct.) / Forward Arm Circles (15 ct.) / Reverse Arm Circles (15 Ct.) / Grass grabbers (15 Ct.) / Low Slow Squat (15 Ct.)
Dirty MacDeuce:
4 Rounds – 3 Exercises (Chest, Legs, Abs Focus) x 12 reps with Lap around Chamber parking lot.
- Round 1 – Merkins / Squats / Big Boy Sit Ups
- Round 2 – Incline Merkins on the Curb / Calf Raises / Flutter Kicks
- Round 3 – Wide Grip Merkins / Summo Squat / Freddie Mercuries
- Round 4 – Carolina Dry Docks / Bonnie Blairs / Reverse Crunches
Moseyed to the Soccer Field…
Leg Wrecker Round 1
Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s
Moseyed to Bleachers…
- Right Legged Step Ups (20 Ct.)
- Dips (20 Ct.)
- Left Legged Step Ups (20 ct.)
- Incline Pushups (20 ct..)
Leg Wrecker Round 2 – The Same
Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.
Concluded with COT and Prayer.
Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!
