Location: Q Stream Virtual AO
Date: 2020-04-18
Weather:
Q: Zebra
PAX: 12 – Genesis, Hertz, Boo Boo, Bagman, Snowsuit (DR), Incognito, Oshag, Muck, Radio, Raquel, Count Chocula, Zebra
Warm-O-Rama
Welcome to our DR pax Snowsuit joining us from NC!
Warmed up with some basic stretching:
Knee hugs, pigeon pulls, quad stretching, frankenstein’s, Michael Phelps, arm streching
Plank to runners stretch
Tha Thang
Today’s beatdown was a modified EMOM (Every Minute on the Minute)
EMOM #1: 3 exercises with range of reps and 1 minute cardio between each, 3 full rounds (18 minutes total)
20-30 merkins
Cardio
10-15 squat press
Cardio
15-20 curls
Cardio
5 minutes of Mary tabata: 20 seconds AMRAP – 10 seconds rest. 2x thru
BB Sit ups
American Hammers
Flutter Kicks
Pickle Pounders
Freddie Mercury’s
QIC took a brief break from physical work to talk about the mental and emotional well being of pax during isolation. PAX gave some great thoughts/suggestions on what they’re doing to keep their families healthy and stable in this tough time
EMOM #2: 3 times thru, 18 total minutes
5-10 Burpees
Cardio
10-15 Jump Squats
Cardio
15-20 Bench Presses
Cardio
With 5 minutes remaining, QIC gave the pax the option for our finisher. Option 1 – Repeat the 5 minutes of Mary. Option 2 – Mystery option.
MOST pax chose option 2, unaware of what their choice would bring. So they got a Burpee Apocalypse 😉
We got 5 rounds of Burpee Apocalypse in: 10 reps, 9 reps, 8 reps, 7 reps, 6 reps before time was called
End in COT