Rainy Monday
March 12, 2018
REBEL RUN PRE-BLAST!
March 12, 2018

Ain’t No Party Like Bridge Q Party

  • When: 03/09/2018
  • Q: Bookmark, Glamo, Strokin
  • Pax: Bookmark, Strokin, Glamo, Snapped, and Roadie

5 Pax showed up for our first Q-party! The three Q’s each took a body part and created a 10 minute exercise. We got a tiny late start so doing just the workout with devo was perfect.

Warm Up 

  • 1 minute jog in place
  • 20 Arm Circles (10 forward, 10 back)
  • 20 Jumpin Jacks

The Thang

Arms – Glamo – Each exercise is done for 1 minute

  • scarecrow pulses
  • static front extensions
  • overhead press
  • tricep kickbacks
  • wide row pulses
  • bent over back flys
  • bicep curl
  • prayer pulses
  • pinky propeller

Legs – Bookmark – Done Tabata style (45 sec on/15 sec rest); Each leg was it’s own set

  • Pistol Squats
  • One Leg Deadlift
  • Donkey Kicks
  • One Leg Glute Bridge
  • Side Lunge to Curtsy Squat

Abs – Strokin – Each exercise is done for a minute

  • crunches
  • penguin crunches
  • Russian twist
  • plank
  • windshield wipers
  • side plank, left
  • side plank, right
  • toe touches
  • bicycle crunches
  • pulse ups

Cool Down

Stretch while Devo is read.

Devo and Prayer

Yet another Pinterest quote. This one is by Heller Keller and on being better together which was what this Q party (and FiA in general) was about. “Alone we can do so little. Together we can do so much.”

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