Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.
Warm-Up:
Mosey around NOMA and then circle up for exercises done IC:
- SSH x 20
- Windmills x 10
- Self Love x 15
- Imperial Squats Walkers x 15
- Arm circles fwd/rev x 10 each
Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.
Green Light exercises:
- Mountain climbers
- LBCs
- Merkins
- Cross-over lunges
- High knees
- Right single leg wife pleasers
- Left single leg wife pleasers
- Crunchy planks L elbow/R knee
- Crunchy planks R elbow/L knee
- Freddie Mercury’s
Red Light exercises:
- Al Gore
- Plank
- Left side plank
- Right side plank
- Low plank
- Static lunge left leg in front
- Static lunge right leg in front
- Reverse plank
- Static heel raise
- Static leg hold
After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.
- Diamonds – pull ups
- Spades – jump squats
- Hearts – merkins
- Clubs – sidelying leg raises
After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.
