11/20/2021 - the_coop - Tex’s 51st Birthday Q

AO: the_coop

When: 11/20/2021

QIC: Tex


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Signs, Breezy, Tex


Nothing better than a rerun after a long week and the day before you drive 13 hours to Texas! 3 PAX revisited the Birthday Q on this WINDY fall morning.

After some jumping jacks to warm up, we got right to it!

The Thang:

5 rounds of ALARM (Arm, Leg, Ab, Run, Mamamia!)

Round 1:

Bicep curls – 10

Squats – 10

Plank – 50 seconds

Butt kickers – 50

Burpees – 10

Round 2:

Hammer curls – 10

Squats – 10

LBCs for 50 seconds

High knees – 50

Burpees – 10

Round 3:

Tricep curls – 10

Squats – 10

BGS for 50 seconds

1 lap – 50 feet?

Burpees – 10

Round 4:

Hammer curls – 10

Squats – 10

Russian Twists for 50 seconds

Jacks – 50

Burpees – 10

Round 5:

Bicep curls – 10

Squats – 10

Bicycle for 50 seconds

Skaters – 50

Burpees – 10


By the end of 5 rounds we had done 50 bicep curls, 50 squats, and 50 burpees (as well as several other things) in honor of my 51st birthday.

Next we moved to the “respect” portion of the workout and did these exercises for 45 seconds: (I FORGOT TO PLAY RESPECT by Aretha Franklin! Next year!)

R – Raggedy Ann – in a sumo position, hands laced behind the head at the ears, alternate sides reach one had down and touch the heel of the same side then repeat on the other side. Bending at the waist, keeping the back straight.

E – Elevated tricep pushups – we didn’t want them to feel neglected since we spent so much time on the biceps today.

S – Side Lunges – alternating

P – Protractors – while laying on our backs, we went around the circle twice. PAX called out various angles to hold legs at, such as 10 degrees, 30, 90, 110.

E – (figure) Eight Shuffles – like “fast feet” but in a figure 8.

C – crockpot squat – Regular squat but lowering body slowly on the first 3 counts, lifting up on the 4th count.

T – Turkish Get up – Laying on back, use only one arm and your legs to “get up” to a standing position

We stretched and cooled down. The COT was simple – thanks for being part of me making it to age 51 after the challenges of the past few months for me!

All in all this week, I have done 100 burpees! I expect I’ll be feeling that for the next few days, especially after a 13 hour car ride to Texas for Thanksgiving on 11/21!


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