2017 JUMPAPALOOZA #F3 Louisville Breaking News-Mayor Quimby’s a leg man #27PAX

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VQ- Quimby

PAX-Bobross, Old Bay, Little Jerry, Wham!, Nugget, Trump, Star Child, Captain Insane-o, Fall guy, Waterboy, Tiger, Zoolander, Zartan, Kidnapper Van, Kragthorpe (FNG), Cardinal, Methane, Nomo, Jordy, Pope, Red Roof, Bullrider, Double Down, Face, Cutlass, The Hammer

Holy Smokes!  To all future Q’s, don’t forget you have to do the workout also.  I am at work and scared to get up from desk, in the oft chance my legs give out…  Great workout and crazy proud for everyone fighting through and finishing strong!  Treat them all like its the 4th quarter!

  • 5:30
    • GRAB JUMP ROPES and Jog to tennis courts the long way round
  • 5:35-5:45
    • Warm Up
      • Downward Dog – make sure heels on the ground 30 seconds
      • Left forward-stretch right leg heel down 30 seconds
      • Right forward-stretch left leg heel down 30 seconds
      • Side Straddle Hops – 20 in cadence 1,2,3,1
      • Squat kicks – 20 in cadence 1,2,3,1
      • Bobby Hurleys — When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot. – 10 game winners
      • GRAB JUMP ROPES and Jog to Field Hockey fields
  • 5:45-6:10
    • Partner Up with one person with jump rope
      • 5 sets of 5 – minute work outs
        • 1st set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 squats on opposite side of field
            • Jumper – Jump Rope—Feet together jumps – AMRAP
        • 2nd set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Side Straddle Hops on opposite side of field
            • Jumper – Jump Rope – Feet together side to side – AMRAP
              • Alternate is to lay rope on ground and jump back and forth over it
        • 3rd set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Lung Jumps Hops on opposite side of field
            • Jumper – Jump Rope— Left Leg only – AMRAP
        • 4th set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Squat reverse kicks on opposite side of field
            • Jumper – Jump Rope— Right Leg only – AMRAP
        • 5th set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Squat forward kicks on opposite side of field
            • Jumper – Jump Rope— Running Man – AMRAP
  • 6:10-6:15/6:20
    • Circle Up Stretch out Legs/Butt/Achilles

 

 

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