• When: 2019-12-24
  • QIC: Notebook
  • The PAX: Quest, Arears, Head Gear, Smalls (2.0), Ken Doll, Forrest, Fish Wrap, Rock Drop (respect), Floppy Disk, 7/11, Jack Hammer, Hopper (respect), spackle (respect), Fast Casual, Voltron, Notebook


Notebook’s First 47 min Q!

16 Pax show up for an on the fly 47 minute workout on Christmas Eve.  Disclaimer, in my 5 years of Q-ing I have never gone over on time, instead I usually like to finish up a little early…

Weather:  55 and windy

One minute warning, Disclaimer, Prayer, Pledge of Allegiance.

Mosey to the block pile, grab a block or bricks, mosey back to the front parking lot

COP:

TTT X 10 IC

Imperial Walkers X 10 IC

Squat W/O Block X 15 IC

Curls for the Girls, broken down into three sections

Bottom half curls X 10 IC

Top half curls X 10 IC

Full Curl X 10 IC

(was not well received…and was not very difficult, made for some good mumble chatter)

Squat with a block X 15 IC

Mosey to the bus drop off area

Heart rate exercises:

1 minute of parking line jumps side to side then 1 minute of front to back

1 minute of toe taps

Mosey to the covered corridor

21 columns, broad jump or lunge to the next column and do a burpee, rinse and repeat until the end.

Mosey to the back of the school with you blocks:

COP/2

Curls for the girls X 15 IC

Over head Press X 15 IC

Circle Merkin

In plank position one hand on block one hand on ground do a merkin and then rotate, we rotated ½ way then rotated back the other way to your original block.

Mosey to the Shelter:

10 step ups each leg, then 20 dips

Mosey to the basketball court:

Great Alaska Shootout

Each Pax takes a shot from the state of Alaska, before the shot they call an exercise, reps are reduced it the shot is made.

Sadly only one shot was made….keeping the 8.3% average for Arena in tack.

Return blocks and mosey back to the flag

8 count Man Maker X1

Merry Christmas!

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