It had been a while since I have Q’d at the Hideout and I was so excited to be back at my “home base” as the Q. Today I had 3 PAX come ready to workout and have some fun with me as we worked through two rounds of Fifty-to-Fifty.
Warm – Up: We did forward arm circles, backward arm circles, through the tunnels (IC) and jumping jacks (IC) to get ourselves warmed up and ready for the beatdown.
The Thang: We completed two rounds of a “Fifty-to-Fifty” Cardio & Strength routine. I set up two sets of cones at opposite ends of the bus lanes and we completed each round with exercises shown below as follows: 50 reps of E1 at first set of cones, sprint (or jog) to second set of cones, 40 reps of E2, sprint (or jog) to first set of cones, 30 reps of E3, sprint (or jog) to second set of cones, 20 reps of E4, sprint (or jog) to first set of cones, 10 reps of E5, sprint (or jog) to second set of cones, complete 1 Burpee with a push-up, sprint (or jog) to first set of cones, 10 reps of E5, sprint (or jog) to second set of cones, 20 reps of E4, sprint (or jog) to first set of cones, 30 reps of E3, sprint (or jog) to first set of cones, 40 reps of E2, sprint (or jog) to second set of cones, 50 reps of E1 at first set of cones.
We completed both rounds which totaled ~1.5 miles of running in addition to all the exercises with enough time to do a little abs too. Straight Shooter and I had the pleasure of doing Bruce Lee with Chocolate Chip yesterday so my abs were already on fire but we all got through the following together: 10 Big Girl Sit-Ups, 20 Flutter Kicks (total), 10 Big Girl Sit-Ups, 10 Dolly’s (I think that’s what they’re called), 10 Big Girl Sit-Ups, 20 Penguins, 10 Big Girl Sit-Ups, 10 Reverse Crunches, 10 Big Girl Sit-Ups and 20 Russian Twists (sets).
We wrapped up with some stretching, COT (with prayers & praises) and Name-o-rama where we named our FNG Rebecca (aka Boss).
Originally posted to FiA Nation