Hear He Hear He! The rap master is writing his much anticipated back blast after the most controversial AO in a while!
Lets first off by saying that the Q apologizes to anyone who was offended by NSFW music. I have heard the “mubble chatter” all week and will make a “minor adjustment” for my next Q. Let me be clear and say that the hip hop music genre will not be going away, but the language will be more inclusive. With that said, I want to personally thank the many people who appreciated the genre of music and even came up to me to thank me for such a great workout.
Here is the workout:
28 PAX gathered at the foundry for a Wednesday beatdown.
Warm Up:
Jumping Jacks
Wind Mills
Grass Grabbers
Mountain Climbers
Arm Circles
Indian Run to Foundry
Q placed several workout tools: Agility Ladders, Jump Ropes, resistance bands, and resistance straps.
We then started our Tabata workout
Tabata: 25 /10
4 rounds
9 exercises
Speed ladders (1 foot in and out on each square)
Merkins
Pull Ups
Oblique twist with resistance bands
Dips
Side lunge with resistance straps
Flutter Kicks
V-UPS
Jump Rope
We finished up with a count off, name of rama, and a circle of trust.
We welcomed two new FNG’s: Tugboat and OTC
I look to my next Q so I can blare me some Brittany Spears!
