No Christmas Jiggle Here
December 6, 2017
That Second Minute’s a Killer
December 6, 2017

The Morning of the On-the-Fly Q

  • When: 12/01/2017
  • Q: Wordsmith/Yogi
  • Pax: Boss, Chuck, Laser, Kalamazoo, Wordsmith and Yogi

It was an eeaaarrrly Friday morn at Falcon’s Gauntlet. It was also way, way foggy. The foghorn rang out at 5:15 a.m. The leghorn was still snoozing.

Warm Up:
15 Jumping Jacks in cadence
SKIP up the gauntlet and back down
SHUFFLE up the gauntlet and back down

First Course:
8 Minutes Round of…

  • 5 burpees
  • 10 pushups
  • 15 squats or jump squats
  • 20 deadlifts

Second Course:
1 minute of each…

  • plank rows
  • crunches
  • lunges
  • bridge
  • fire hydrants

**RUN a lap around the gauntlet**

Third Course:
1 minute of each…

  • overhead presses
  • standing side crunches
  • dumbbell swings
  • sumo squats
  • tricep extensions

**RUN another lap around the gauntlet**

Fourth Course:
15 in cadence of each: bicycles, flutter kids, reverse flutter kicks and mountain climbers.

Newbie-Q Wordsmith thinks this workout is in the books, but experienced Q Yogi glances at watch to see that there’s still almost 10 minutes (!) left.

Wordsmith summons the almighty one-minute ab roulette.


Words of Wisdom:
Sometimes you’re called upon for something but you’re nervous and uptight about if you can do what’s being asked of you or not. You can. Just give it your best shot.

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