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Well committed to the Monday beat down and curious to whom would kick my but this gloom, I checked the Q sign up to see who it would be at 4:00am as I was very surprised no one had signed up to Q in this beautiful weather. Well I thought easy Q right if everyone checks the Q for the day and see\u2019s no one signed up hey probably no one will show and I could hit it light and easy. So I signed up for the Q at 4am. Well not to my surprise there is always someone looking for a workout on the Northshore and had two hardcore F3 brothers ready to round robin it if need be. But just like in a crackerjack box they got a surprise Captain Sparkles signed up to Q at 4am. And since it was last min. This Q had no pre plans for a beat down. So it makes for a very hard backblast remembering everything that was done. But I\u2019ll give it a shot with exercises probably not in order but most certainly done. <\/p>\n
Warm up all in cadence
\n40 side straddle hops
\n20 windmills
\n20 High knees<\/p>\n
Moving Straight into the thing
\nIN CADENCE
\n25 LBC
\n25 leg flutter
\n2 min. Plank
\n50 Putin\u2019s
\n50 Merkins
\n25 LBC
\n25 leg flutter
\n25 Putin\u2019s
\n15 Hanging leg lifts
\n5 pull-ups
\n15 hanging leg lifts
\n5 pull-ups
\n20 LBC
\n20 leg flutter
\n6\u201d off ground held legs for 60 mississippi
\n25 Merkins
\n20 Toe touches
\n50 right leg step ups
\n50 left leg step ups
\n20 LBC
\n20 leg flutter
\n2 min. Plank
\n1 min. Right plank
\n1 min. Left plank
\n50 air squats
\n25 right side Jane Fonda\u2019s
\n25 left side Jane Fonda\u2019s
\n15 combination of bicycle\/ Imperial walkers \/ on Butt very tuff balancing while in motion makes for a great core workout.
\nBasically it was a CORE day with some or a lot of extra thrown in.
\nThanks Shooter and Pelican for being there and holding me accountable to a half way hard beat down. <\/p>\n