WWM Preblast: 6am start reminder!
October 14, 2016
Q SCHOOL PREBLAST
October 14, 2016

Hurricane Workout!

  • When: 10/14/2016
  • Q: Hightower
  • Pax: Freestyle, Whiplash, Caregiver, Instigator, Quad, Sprint

Well we got a real hit from Hurricane Matthew so what better way to hit back than do a Hurricane workout this Friday!

Warm up

Mummy walkers, arm circles, toe taps, side lunges, standing cat/cow

We did the Category 2 Hurricane workout (we will give Category 3 a try next time!)

Intervals 1-3 with a 20 second all out sprint between each interval

  1. Dumbbell toe touches – 10 reps
  2. Downward dog push ups – 10 reps

Sprint 20 seconds

Repeat 2 more times

Intervals 4-6

  1. Burpees – 10 reps
  2. Pike ups or V sits

Sprint 20 seconds

Repeat 2 more times

Intervals 7-9

  1. Medicine ball triangles (we substituted dumbbells) – 10 reps
  2. Dead stop push ups

Sprint 20 seconds

Repeat 2 more times

Then Freestyle led us in some killer 10 minute ab work and we cooled down.

Devotion:

Today I pulled a quote that struck a note for our devotion:

” Dead people receive more flowers than the living ones because regret is stronger than gratitude.” Anne Frank

We must remember especially in times like this our gratitude,

 

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