It’s Friday, Friday. Gotta Get Down On Friday
In the immortal words of Rebecca Black:
Yesterday was Thursday, Thursday
Today it is Friday, Friday
We-we-we so excited
We so excited
We gonna have a ball today
I’ve really felt lucky this week to Q all these online virtual workout. It’s been really fun and I’ve really enjoyed every part of it. Creating the beat downs that involve really not gong anywhere has been an exciting challenge and was something that I honestly never thought I’d be able to pull off, let alone 6 of them. It has really helped me push myself in trying create something challenging while also not terribly boring. Listening to me count cadence in an empty garage has to be torture enough that I feel obligated to try to bring a decent workout. It was an outstanding week. That being said, man can I not wait to sleep in tomorrow. And I don’t even mean real sleeping in, just sleeping until the kids eventually wake me up.
I had a really good workout planed. Had it all typed up and ready to go. Hit save and….nothing. Textpad froze on me. I lost the whole thing and it was midnight. $#!7. Now what? I tried to recreate it from memory. I feel like I got close but I know I forgot some good stuff. My order wasn’t quite the same either. Oh well, we’ll never know how much better it might have been.
FNGs:
Still no one
Warm Up:
SSH x20 IC
Good Morning x10 IC
Daisy Pickers x10 IC
Windmill x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
For today I tried to hit most of the major muscle groups and tried to not have to repeat.
Goofballs
Squats
Zombie crunch – LBC with legs to the side
Merkins
Bat Wings
5 burpees
Lunges
Hand Release Merkins
Windshield Wipers
Scorpion dry docks – carolina dry docks with one leg up
Back plank
5 burpees
Step ups
Wide grip merkins
Turkish get ups
Cooler – Hold side plank and bring one leg up and then back down then knee up to your chest and then back down.
Groiners
5 burpees
Gas pump – Start with you legs up in LBC position, then extend out to a 6″ position and back up. That’s 1.
Jack Webbs
Reverse lunge
Mountain climbers
Zebra butt-kicks – Start in standard plank and then, with one leg, pull in and then kick upwards, like you’re a zebra kicking a lion in the face.
5 burpees
Once that whole circuit was done we did some irkins, dirkins, and dips finished off with some fast paced toe taps on an object. We were on for 30 seconds, off for 10, on for 30, etc. I think we did 4 rounds of it.
Mary:
American Hammer x15 IC
Reverse LBC x10
Low slow flutter x10
Box cutter x10
Homer to Marge x10
Announcements:
We’re all now officially on lockdown. Traditional AOs are currently on hold due to the stay-at-home order issued by Wake County. This AO is now on the Q Sheet so feel free to throw your name in the hat and Q one.
Prayer:
All of us, going through all of this. It’s been a challenge, and will continue to be, but we’re all doing the best thing we can to help out. Stay strong and reach out to your brothers if you need anything.
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