I had previously signed up to Q Swolefest not realizing that this would the convergence week. I assumed the PAX number would be low but the energy and effort would not. In order to help with the energy I opted to pay tribute to one of the great guitarists of our time and we rocked out to a Van Halen playlist this morning. Once 5:30 rolled around and I saw 6 PAX but only 2 cinder blocks and a BOSU provided by yours truly modifications would have to be made.
Warm up:
- SSH x 20 IC
- Windmills x 10 IC
- Grass grabbers x 15 IC
- Arm circles fwd/rev x 10 each IC
- Self love x 15 IC
- Mountain climbers x 20 IC
Tha Thang #1:
My plan was to have everyone partner up for some Flora 1-2-3 with our cinder blocks. Well with only 2 cinder blocks present modifications were made. PAX was split into 2 groups of 3 and the block would be rotated. Also instead of combined 100-200-300 reps we did a combined 100-240-325 to ensure everyone got equal number of reps.
- 100 combined reps merkins on block. While PAX #1 performs 10 merkins on the block Pax #2 and #3 plank until it is their turn. Rotate through until 100 reps performed
- 240 LBCs with block on chest. While Pax #1 performs 20 LBCs with block on chest Pax #2 and #3 perform static leg hold until it is their turn. Rotate through until 240 reps performed.
- 325 Goblet squats. While PAX #1 performs 25 goblet squats Pax #2 and #3 hold Al Gore position until it is their turn. Rotate through until 325 reps performed.
Tha Thang #2:
Splint into 3 groups of 2.
Round 1 upper body, group on BOSU is the timer. Rotate through each station:
- Group 1: PAX #1 performs 20 merkins on BOSU while PAX #2 planks. Swap.
- Group 2: PAX #1 performs curls with block AMRAP while PAX #2 planks. Swap.
- Group 3: PAX #1 performs overhead triceps extension AMRAP with block while PAX #2 planks. Swap.
Round 2 lower body, group on BOSU is timer. Rotate through each station:
- Group 1: PAX #1 performs 20 squats while standing on BOSU and PAX #2 holds Al Gore.
- Group 2: PAX #1 performs forward lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
- Group 3: PAX #1 performs reverse lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
Mosey over to the Foundry for a pull up ring of fire. PAX performs 10 pull ups while everyone else holds plank. Rotate through until all PAX have performed 10 pull ups. Mosey back to the flag.
Countoff, Name-o-rama, Annoucements, Intentions, and socially distances COT. It was great to lead again and for all PAX interested in Swolefest please invest in a block or 2.
