June 1st, 2017 By Durden

Goal for today: full body exercise to increase muscle mass and add in some cardio as well

Well, today started with me running late to my own Q due to an annoying puppy.

Run around the church, get some high knees in as well.

The Thang:

Run to the cinder blocks to start the fun.

Imperial storm trooper x6 forgot to stop at 5

air squat x 5

grab the blocks and go to the pull up bars

This is when I explained my Q madness idea. Today is June the first, so I figured I could make a June acronym themed workout. With some research on the f3 Lexicon, I found a few pain makers to help spell JUNE. Since there are 30 days in June, why not do 30 reps per exercise. I didn’t know how long it would take to do these exercises, so it was going to be interesting to see how fast we were going to blow through them all.

J is for Jumping jack burpees. Do 10 side strattle hops then perform a cinder block burpee. That’s one. Do 10 of these. This was time consuming, but I felt some pain from this. We only did 10, so we had to come back to this two more times.

U is for upright row with cinder block x 30

Back to J. Only do 10 side strattle hops total to save some time

N is for knee ups. Yes, I know I cheated a little bit, but it works. x 30

Back to J

E is for E2K. place right ankle over the left knee while in the sitting position, and perform a sit up. x 30 each side. These suckkkked soo much

Well, this only lasted 20 minutes, so time to improvise with some workouts off the top of the head

mary around the parking lot

chest press x 30

go to the bars to do some Dutch pullups x 30

sumo squats x 30

to the bars, do a squat pull up. x 10  Don’t jump over the bar King Louie

some more mary

chest press x 30

cinder block burpee x 5

tricep extenion x 15

grab your block, and do some cinder block lunges to the gutter. shoulder press down to the cinder block area. drop the blocks off.

run back around to the bars. Dutch pullups x 30 again

flutter kicks x 30

keep legs up to rest for a second. then rosalita  x 30

rower x 30

mason twist with or without block x 30

freddy mercury x 30 thanks King Louie

and then lay there to die from the pain.

Great pain today guys. Sorry this Q wasnt well thought out, but I still got a great workout in. Definitely feeling it already! I think I accomplished the workout goal, even if it was sloppy. Great to meet Othello!

 

Tradition

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