The Site Q has a neat idea of 52 different Qs to take him through the year. I selected May as it would be warmer and seemed like as a good date as any.

Here is how it went:

PAX: Gekkco, Lynda, DoubleCheck, Ramses, Oil Slick, Snooki, 50cc, Crash, Anne Oakley, Phoenix, Poehler, Dr. Phil (Kotters), Eggplant, Frosty, Stretch, Bodett

W-A-R:

SSH x 10 IC

Sungods forward IC x 10; backwards IC x 10; palms up try and touch your thumbs behind you

Neck roll right IC x 5 ; left IC 5

Find an “Accountability partner of a similar height”

Begin carrying weights- 2 lines with your partner beside you.

Double time across parking lot

Arm Stretch right across then over; left across then over

Runners Stretch right forward; left forward

 

THANG:

Start as a station, do selected exercises and proceed. Reading on 1980s cars available if you get bored.

1

1)  Curls 10 each arm

2)  Bridge Press- Reverse plank (aka Table Plank)- then do a 1 arm press – 10 each arm

3) Lunge with weight x 15

2               

1) Merkin x 20

2) Tricep extention x 10 each arm

3) KB swing x 10

3                     

1)  Curls x 10 each arm

2)  KB Swing x 10

3)  Dead lift row x 10 (Weight to ground, stand upright, row – KEEP BACK STRAIGHT)

4)  Merkin x 20

4

1) Forward lunge with weight pass through x 10 each leg

2) Bent arm lateral raise x 10

3) Curls x 10

5  

1) Cusack weight (put weight above your head) with one leg raised for 30 count

2) Tricep Extension x 10 each arm

3) Cusack weight with OTHER leg raised for 30 count

6

1) Curls x 10 each arm

2) Lunge with pass though x 10

3)  Merkin x 20

7  

1)  Left leg forward lunge; 10 rows

2)  Right leg forward lunge; 10 rows

3)  Curls x 10 each arm

9

1)  Merkin x 20

2)  Goblet Squat x 20

3)  Turkish Get-up x 10 (5 each arm with weight)

10         

1) Curls x 10 each arm

2) Side lunge with weight pass between legs on the ‘down’. 10 each side

3)  Merkin x 20

11

1)  Squat jump with weight, turn 90 degrees each jump. 3 full 360s (12 jumps)

2)  Curls x 10 each arm

3)  Merkin x 20

12

1) Sobriety style sun gods x 10

2) Lateral raise x 15

3) Overhead press x 15

13       

1) Cinderblock bearcrawl = bearcrawl from curb to middle island curb pushing or pulling cinderblock and then back.

 

14

1) Partner over/unders x 10 each direction with your weight

2) Merkin x 20

15

1)      10 Manmakers = Dumbell Merkin followed by right arm and left arm rows. Jump feet in then bring the weights up to shoulders while squatting. Similar to a dead lift. When coming out the squat shoulder press at the top.)

16  

1) Flutterkicks holding weight overhead (press) x 10 IC

2) Merkins x 20

3) Wojo squat with weight x 10

17  

1) Curls x 10 each arm

2) Tricep extension x 10 each arm

3) Bucket Squats (6 on bucket when down) with weights x 10

 18 

1) Merkin x 20

2) Turkish Get ups: 10 total- 5 each arm

3) Two arm row x 20

 

19 

Asymetric Farmers Carry = farmer carry with sandbag in one hand, your weight in the other. Travel down and around other middle parking island. Switch hands at the other end.

 

20 

1) Curls x 10 each arm

2) two arm row x 20

3) Back lunge with weight pass through x 10 each leg

 

21

  • Tire pull = one partner pulls tire down hill to Pembroke sidewalk and back.

Other partner does 20 merkins then planks

Flap-jack

MARY:

American Hammer x 23 IC