09/16/2024 - the_mud_room - Random Q fresh from the Beach

BackBlast:

I was fresh from a trip to the Beach for my husband’s birthday and noticed we had no Q on the sheet, so I grabbed the “Magical Binder of Qs” and pulled a couple of inspirations.

After warming up, we started with a Q “borrowed” from Kinetic at Rosewater the previous week:

4-3-2-1 Workout

4 minutes of Compound exercises – 1 minute each:

dumbell thrusters (squat and then overhead press)

renegade row with push up

lunch with bicep curl

glut bridge with chest press

3 minutes of unilateral exercises – 1 minute each:

dead lifts

tricep kick backs

lateral lunges

2 minutes of core exercises – 1 minute each

dumbell L-crunch (lie on back with legs straight up in air at a 90 degree angle – crunch with dumbells in hands up to meet feet)

side forearm plank

1 minute high intensity – BURPEES!

Next we switched to a Q I had done before  and plucked various exercises from it.

We did Elevens – squats & presses and later calf raises and dead lifts

We did Ring of Fire abs – everyone doing sit ups and we “pass” a BGSit Up around the circle 3 times (since the circle was small). We also did the following in the same manner:

Plank – pass a push up

Side plank – pass a hip dip

other side

We did a few rounds of Jedi Jacks (see lexicon).

That brought us to the end of our time where I shared some random quotes and announcements and did our Name-o-rama.