Everyone gets to Q

  • Workout Date - 10/10/2015
  • Q In Charge - Johnny 5
  • The PAX - Third Base, Ground Blind, Bambi, Greebacers, ATM, Affordable Care Act, Look Out Below, Ricky Bobby, Tedediah, Whisper, Johnny5
  • AO -

Warm up
Ssh x30
Mtn Climber x30
Merkins x10
Run a lap

Next we did a group Q. This is designed to help those who have not had their VQ get a small taste of how to Q. Come to find out all the pax posting that day have all Q’ed a workout, but it was still fun and difficult.

How it works everyone gets a turn (this time 2) to step into the center of the circle and lead an exercise. One requirement I had was must be led IC so everyone gets practice counting IC. After each person leads that exercise we ran a lap around the parking lot.

List of exercises:
Makhtar N’Diayes
Imperial Walkers
Plank Jack
Slow squat jump up
Goofball
Plank shoulder touches
Smurphjack
Lbc
8 count burpee
Erectors
Dips on the curb
Clock merkins
Crab cakes
Flutter
Hillbilly squats
Legs to pole (basically leg throws without a person)
Captain Thor

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