While perusing the Q list to see who would be leading the beatdowns this week of the AOs I most often attend, I happened to see my name listed. I thought this was odd because I had just Q’ed 2 last week and didn’t remember signing up. I then gazed up to see that I was Q for Popeye’s which is not my regular Wednesday AO. I’ve been out there a few times and enjoy the challenge of a virtual blank slate of opportunities to lead a PAX. I accepted the challenge of Q’ing an unfamiliar locale and brought 2 Lakeview guys with me. 8 PAX joined me at the shovelflag, brought to you courtesy of Fracsac, disclaimer was given, directions were asked by me to the exercise area near W. Napoleon, and off we went.
Warm up:
Mosey over to the parking lot directly next to exercise area where we circled up.
- SSH x 20 IC
- Windmills x 10 IC
- Concrete grabbers x 15 IC
- Arm circles fwd/rev x 10 each direction IC
- Self love x 10 IC
Thang #1:
Tabata is always a tough routine to choose as the Q because you never know how many PAX will be there, odd numbers always make it interesting, and the AO site can make it interesting to select exercises. So naturally we had 9 men total. I was going to initially go solo but I was appropriately convinced to go with 3 groups of 3. I opted to have the groups perform 2 sets of 3 different exercises. (for a total of 6 sets per round). Rinse and repeat x 3 additional rounds with all different exercise combinations.
- Round 1: Pull ups, 8-count absolution, box jumps/step ups
- Round 2: Burpess, Al Gore, Jump the snake
- Round 3: Merkins, Low plank, Rocky Balboas
- Round 4: Box cutters, Freddy Mercurys, levels
Thang #2:
I figured most, if not all, of the PAX had not experienced my son’s previous suggestion for a “game.” So we proceeded to play the F3 version of Red Light/Green Light. As explained in previous backblasts all red light exercises will be static and all green light exercises will be dynamic. Exercises alternate between red light and green light. Timer for each exercise is controlled by randomity timer.
Red Light exercises:
- Al Gore
- High plank
- L side plank
- R side plank
- Low plank
- Static lunge with L leg in front
- Static lunge with R leg in front
- Reverse plank
- Static calf raise (heretofore renamed Tippy Toes)
- Static leg hold (level)
Green Light exercises:
- Mountain climbers
- LBCs
- Merkins
- Lateral lunges
- High knees
- L single leg wife pleasers
- R single leg wife pleasers
- Penguins
- Crunchy frog
- Freddy Mercury
20 exercises total, randomity timer set between 15-45 sec. Average time of 30 sec per exercise should take about 10 minutes total for the routine. While toggling between apps on my phone while leading the Q it was only until I was on my way home that I accidentally skipped over one of the side planks and lateral lunges. Sorry guys.
But it all worked out in the end because at 6:10 we moseyed back to the shovelflag and got back at exactly 6:15. See I knew what I was doing all along. Countoff, name-o-rama, announcements, intentions, sweaty ball of man. Can’t wait to come back to Popeye’s for future beatdowns and whoever put me on the list can do so in the future if you are looking for Q’s.
