A Little Bit of Everything – New Q Prep

Arctic Blast
January 13, 2018
One More!
January 13, 2018

A Little Bit of Everything – New Q Prep

  • When: 01/13/2018
  • Q: Genesis
  • Pax: Precious, Cola, Anna Beth, Band-Aid, Firefly, Socks, Bulldog, Genesis

We had 8 PAX gather at Cat Alley for a slightly warmer (but windy) workout this morning. With Q School following the workout, I decided to offer the PAX snippets of five different types of workouts that they can use when they Q in the future.


Warm up:
All in cadence
10 Jumping Jacks
10 Cherry Pickers front to back
10 Butt Kickers
10 Moroccan Night Clubs
10 Calf Raises

1. Tabata:

F0r each round we did 20 seconds on and a 10 second rest, alternating between the two moves.
Round 1: Alternating Shoulder Taps/Flutter Kicks
Round 2: LBC’s/Plank


We ran to the big Y in front of the stadium for 4 Corners.

2. 4 Corners:
1st corner – 5 Burpees, run to 2nd corner
2nd corner – 10 Jump Squats, crab walk to 3rd corner
3rd corner – 15 Star Jumps, side shuffle to 4th corner
4th corner – 20 High Knees, duck walk to 1st corner and plank


We ran down the hill to the parking lot near the field house for 5’s.

3. 5’s:

We did a spin on 11’s and did 5’s for the sake of time and for FiA’s fifth anniversary earlier in the week.
Jumping Jacks/Squats; Step Ups/Push Ups; (We ran out of time for Calf Raises/Hillbillies.)

We ran back to our starting point for a short partner workout and Wheel of Fortune.

4. Partner:
Partner 1 did Russian Twists while partner 2 ran to the building and back. Partners switched and partner 2 did Russian Twists while partner 1 ran. (We ran out of time for Heel Taps and Imperial Walkers.)

5. Wheel of Fortune (AKA FiA Choice, roll the dice, heads/tails):

PAX took turns spinning the wheel for 20 reps of the exercise. We only had time to spin twice. We landed on push ups and LBC’s.


The PAX did some cool down stretches while I read this devotion.


COT, NOR, prayer requests, prayer


Thanks for coming out ladies. I hope you were able to get some ideas for Qing a workuot and that you will step out of your comfort zone and lead a workout soon!

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