July 28th, 2017 By BurVegas

With the August different-Q-a-day challenge starting in 4 days and you’re wondering if you can create a workout, I’ve found the answer: 1. Copy a 2 year old workout from a Q you respect, 2. Paste into a Word document, 3. Add 1 exercise that’s not on the old workout.  And 8 were off to lift and mosey.

Warm-o-rama

Mosey to the end of lot

SSH x 15 ic

IST x 15 ic

Hamstring Stretch OYO (feet shoulder width a part or more)

Side Lunge x 15 each leg OYO

The Thang

Round 1

• Side Lunge w/ Arm Curl x12 to the Left, x12 to the Right
• Ab Press Ups – full sit up, then press to the sky, x12
• Snatch & Press x12 each arm
• Lunge Forward & Backward x12 each leg
• Ab Chest Press – crunch, then two hand chest press, x12
• Bridge Position Single Arm Chest Press x12 each arm
• Goblet squat with Two Arm Chest Press x12
• Merkin with Side Row x6 each arm
• Plank jump back, come back to squat for Upright Row x12

(This is when YHC changed it up: There was mumble chatter about who’s Qing so an exercise was added)

Short mosey to end of lot.  5 Burpees

Round 2

• Side Lunge w/ Arm Curl x10 to the Left, x10 to the Right
• Ab Press Ups – full sit up, then press to the sky, x10
• Snatch & Press x10 each arm
• Ab Chest Press – crunch, then two hand chest press, x10
• Bridge Position Single Arm Chest Press x10 each arm
• Goblet squat with Two Arm Chest Press x10
• Plank jump back, come back to squat for Upright Row x10

Round 3

• Side Lunge w/ Arm Curl x5 to the Left, x5 to the Right
• Ab Press Ups – full sit up, then press to the sky, x5
• Snatch & Press x5 each arm
• Ab Chest Press – crunch, then two hand chest press, x5
• Bridge Position Single Arm Chest Press x5 each arm
• Goblet squat with Two Arm Chest Press x5
• Merkin with Side Row x6 each arm
• Plank jump back, come back to squat for Upright Row x5

Short mosey to end of lot.  3 Burpees

Mary

• LBC x 15 ic
• Low Flutter x 15 ic
• JLo x 15 ic
• Pretzel Crunch x 15 x 2 ic

Annc

Pick an August workout, choose wisely, August different-Q-a-day challenge starting Tuesday

Clueless invited everyone to a pool party at 6 am, before Railyard Saturday

 

COT

Harrisburg Iron

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