A workout specifically tailored for…everyone

A workout specifically tailored for…everyone

QIC: Whirly

Date: 07/28/18

Pax: Fingers, Whirly, Ice Dancer, Zima

Before I get to the workout details, let me just say that this BB is dedicated to:

1. Pax who are willing to volunteer to Q and look to the BBs for ideas;

2. Pax who are willing to Q and need (at least one) an idea of a plan that can let the fasties and pokers each reach their own limits while keeping the pax somewhat together for the whole workout;

3. Ice Dancer;

4. Toto

Basically, we ran for a predetermined amount of time (some intervals 1:00 and some intervals 2:00), then I blew my whistle and the fasties turned around and came back to the six until everyone was together again.  After each interval we did a round of exercises (some in cadence, some OYO) as follows:

Run interval, then:

Copperhead squats

Hand release merkins

Freddie Mercuries

Run interval, then:

Arm circles

Tuck jumps

Low flutters

Run interval, then:

Seal claps

Jump squats

Gas pumps

Run interval, then:

Overhead claps

Lunges

Mutton crunches (both sides)

Run interval, then:

Jack reachers

Apollo Onos (ice skater thingies)

Box cutters

Run interval, then:

Partner-assisted dirkins

Standing leg extensions (hold one leg at 90 degrees, then lift foot to straight out position)

Heels to heaven

Run interval, then:

Partner-assisted irkins

Calf raises

Penguin crunches

Merkins

Sideway soldier (standing, extend one leg out away from body to as high as possible)

Low dolly

Back at the parking lot:

Ice Dancer and Zima did 10 burpees while waiting for YHC and Fingers

10 burpees in cadence (a regular burpee minus the merkin)

FIN

Announcements:

Honestly, I can remember

NMM:

I came up with this idea as an effort to let the fasties let loose/push themselves to the max while simultaneously allowing the pokers to try to keep the fasties within sight and keep everyone together.  In all humility, I think this format is a good format for getting in some running (more distance for some than others) and some strength/boot camp work.  You run a little, then do a round of lower body exercies, upper body exercies and core exercies.  Anybody can Q this workout.  I came up with the exercies in advance (I usually just wing it), but you can nominate pax to give you a round of exercies after each interval.  #easypeasy

Zima really liked the girly looking leg exercies (one leg extension and sideway soldier).  I also think the girls in the parking lot that were watching the sideway soldiers liked it as well.  #promoteFIA

I don’t really remember much else.

COT

YHC took us out.

Sorry for the delay.