Labor Day -Triple Q

The Labor Day Triple Q Thang:

Three 20 minute sessions led by three different Qs

disclaimer

Slow windmill x15

IST x15

SSH x20

complete 5 sets of these exercise non-stop

Total Body Extension x6

Split Squat x6 each leg

Squat Thrust x6

60 second recovery

complete 3 sets of these exercise non-stop

Total Body Extension x6

Split Squat x6 each leg

Squat Thrust x6

30 second recovery

complete 1 sets of these exercise non-stop

Total Body Extension x6

Split Squat x6 each lep

Squat Thrust x6

wind sprints at 25%

wind sprints at 50%

wind sprints at 75%

wind sprints at 100%

2nd Q

mosey to parking lot

merkins

LBC

Burpees

Indian run to fence

Derkins x10 on each rail

LBC x10

Repeato 5 times

 

mosey to rock pile

Bicep curls

shoulder press

tricep ext

squat press

lying chest press

 

3rd Q

mosey to playground

20 pullups

20 dips

10 pull ups

20 dips

10 pull ups

20 dips

mosey to pavilion

step ups x20 X2

Peoples chair 60 sec

peoples chair 30 sec

mosey to big hill

backwards up the hill

low flutter

jog down hill

backwards up the hill

LBC

jog down the hill

backwards up the hill

plank

mosey to parking lot

BOM

 

3 thoughts on “Labor Day -Triple Q

  1. Skipper

    @Pharaoh – You da man for posting this BB! Thanks also for setting the tone by Qing the first 20 min.

    @Pax – Strong work on this balmy morning, especially the double downers from #Mettle (@Belding, @Bushmaster, and @Buckwheat) and #El Dorado (@Doc Holliday, @BOS, @Skipper)

    Note: @Gamma should be added to the Pax list and @Upper Cut taken off. Speaking of @Upper Cut, where has that guy and @Major Pain been lately?

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