Birthday Q Week Begins

The BackBlast:

YHC celebrates a birthday this week. To give back to the PAX who have provided encouragement and accountability over the last two years, YHC decided to Q a series of workouts this week-starting with CORE. Here is what we did:

Warm up: SSH x 20; Merkins x 15; IW x 15; MC x 15; CS x 15; Valdez shoulder stretch; Grapevine stretch

Southern Rock was the theme of the playlist: Molly Hatchet; Charlie Daniels, Lynyrd Skynyrd and some Johnny Cash because one never tires of listening the Man in Black.

To getting things started, the pas did a series of KB exercises-20 KB swings, 15 two hand overhead press, 10 KB squats and 5 KB Louganis over and over again for the duration of Molly Hatchet’s “Dreams I’ll Never See” (which lasts for 7 minutes 30 seconds). It was also one of the few slow dance songs the band that played at my High School Senior prom knew. (“FreeBird” was the other”).

Left the bells on the sidewalk and we moseyed to the picnic benches at the front of the school for dips and derkins-10-8-6-4-2.

Mosey up Radcliffe and stop at the driveway near the Queens campus for 10 merkins.

Mosey to the next driveway for 10 LBCs

Mosey to the bell tower for 10 dollies; 10 Carolina Dry Docks.

Mosey to the fountain for dips, derkins and step ups 10-8-6-4-2

Mosey to the Greek courtyard for merkins and LBCs

Mosey to the wall near the parking lot for donkey kicks-10-8-6-6 and then People’s Chair/Air Press/Ali

Mosey back to the parking lot. Partner up. Partner 1 runs to the island and back while partner 2 does a KB exercise. Rinse and repeat until both partners have done the KB exercise: Swings, Curls, Upright Rows, Triceps, 2-hand press, Squats. ( 2 rounds)

Series of exercises without running: Curls; Louganis; Lunges Merkins; Squats; 2-hand overhead press; and Nolan Ryan   (10 each)

Mary: Heels to Heaven;  60 second Plank; Freddie;  60 second Plank; Rosalita; LBC

Plenty of comments and tips to improve my Q from GAAP and Señor Chips but GAAP did approve of the playlist.

YHC with the Take Out

Next up for Birthday Q week-Labor Day Convergence (CORE). See you there!