05/11/2022 - lair - Wheel of Misfortune
AO: The Lair
When: 05/11/2022
QIC: Caliente
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Aquamarine, Straight Shooter, Hallmark, Rise Up, Goldie, Chocolate Chip, Choo Choo, and Walker
BackBlast:
It was such a beautiful day for a workout and my first solo Q! First we warmed up with through the tunnels and stretched our arms and legs. We did some arm circles and made sure to get in a good stretch.
I used the wheel method and made the center 20 kettlebell swings. Each time you finish 20 kettlebell swings, you run, bear crawl, etc to the next spoke then back to the middle for kettlebell swings.
Start with 20 kettlebell swings
Spoke 1: Bear Crawl out to the first spoke
25 Calf raises
25 Jump squats
Bear crawl back
20 kettlebell swings
Spoke 2: Walking Lunges w/weights
25 Bicep Curls
25 Hammer curls
Walking lunges back
20 kettlebell sings
Spoke 3: Side Shuffle
25 Pistol Squats each leg
Side Shuffle back
20 Kettlebell Swings
Spoke 4: Sprint w/weights
25 Bent over Chest Fly
25 Bent Over Row
Sprint back
20 Kettlebell swings
Spoke 5:Walking Lunges w/Weights
25 Tricep Extentions
25 Tricep Kickbacks
Walking lunges Back
Repeat!
We ended up getting through it about 2 times and ended with a song challenge!
“This is What You Came For”
During the song we did LBC’s and for the chorus we did Russian twists with weights.
We ended with COT, a pic, and some sweaty Betty’s! Thanks for joining me y’all for my first solo Q!! You are all beautiful inside and out.