Posts from the ‘Uncategorized’ Category

March 27 – Sunday Doubles

It was team #nolabels by a single point this past week. One point.One. Point.

Sunday’s challenge for one (and possibly two or three – see below) point(s):

5 sun salutations as early in the day as possible, then

Every 2 minutes, do:

15 jumping squats
12 T-push-ups (6 each side – use weights if you’d like!)
10-12 foot bear crawl
50-60 yard run (or 50 mountain climbers if you can’t get outside to run)

If you’re done before 2 minutes, rest for the remainder of the 2 minutes. If it takes you longer than 2 minutes, finish the full round and rest 15-20 seconds.

You’re going for a total of 12 minutes.

For an additional point, do this with a friend. If the other person is a fellow QF92er, it’s an extra 2 points. Be specific in the comments how many points you’ve earned for your team today. Go team!

March 26 – new toy day

We have new toys for queerfitting – come out to play with them at brownwood park during our Saturday 10:00.

If you can’t make the workout, your Saturday challenge is to find a new physical activity and go do it. It must be new to you, it should last at least 15 minutes, and you must break a sweat. Report your activity in the comments for 1 point. The activity need not be G-rated but use wholesome family friendly G-rated words in your report.

March 25 – Yer Super Core

Friday’s challenge will have you lighting up your life by stabilizing through your core.  I’m not really sure what that means, but do this and let us know in the comments that you’ve earned your team its much needed point on this week’s final day to earn points. The challenge:

5 sun salutations, really opening up your chest.
12 squats, 12 pushups, 12 squats to warm up

Then –

12 overhead squats with a broomstick (or 6 with a weighted bar)
4 jump the broom burpees – do your burpee facing the broomstick/bar, then use your jump to jump over the broomstick/bar, that’s one.  They look like this.
20 sit-ups of any variety
45 second plank

3 rounds. 5 if you’re feeling frisky.

Get it in!

March 24 – Thursday is for Thrusting

Our Thursday challenge is best done with dumbbells, but anything weighty will do. If you don’t have dumbbells, start cruising around Craiglist.com, Play it Again Sports, and yard sales for a pair. You should be able to find nice & ugly dumbbells for 50 cents a pound – go for a weight that makes everything feel oh so excellent gooooood in today’s thruster workout.

Things I’ve used in lieu of dumbbells for thrusters: gallon milk containers filled with water;  barstools, one in each hand; flowerpots filled with dirt; the end of a picnic table; a barbell, two backpacks filled with books.

For 1 point for your team:

5 sun salutations

7-12 thrusters, depending on weight of what you’re thrustering
10 pushups
7-12 thrusters
8 push-ups
7-12 thrusters
6 push-ups
walking lunge across the room with weights overhead
7-12 thrusters
6 push-ups
7-12 thrusters
8 push-ups
7-12 thrusters
10 push-ups
walking lunge across the room with weights overhead

Then 5 more sun salutations. Let us know in the comments what your thrustered this Thursday.

March 23 – A Point for Sunshine

It being Wednesday with a forecast for Total Weather Perfection, our challenge today is all about the midweek sunshine. For 1 point for your team, get outside and walk around for 20 minutes with your face raised up to the sun. Run if you like.

For an extra point, include at least 100 total yards of bear walking, dragon walking, duck walking, or crab walking. Your animal, your choice. Let us know in the comments your spirit walk animal for the extra point.

March 22 – to the park…

3 points for making it to Brownwood Park for our 6:15 workout.

The 1 pointer, if you’re playing along remotely:

5 sun salutations

then every hour on the hour for at least 7 hours:

15 squats
10 jumping squats
5 pushups
20 mountain climbers30 second down dog or handstand hold

These should not be done as 7 continuous rounds. You’re trying to break up your day, especially if your job has you sitting down or standing still in one spot. Just trying to save your dang life.

March 21 – Kung Fu Donkey Kick Monday

What better way to start the week than with sun salutations and kung fu donkey kicks (with a twist)? Here’s a version that’s a little less high kicking but still super excellent for a monday challenge. And another way to get both legs up and kicking.

For 1 point, and for a sh*t kicking start of the week:bear

5 sun salutations, then

5 minutes of

8 squats
5 weighted squats (holding as heavy and awkward a weight as you can manage)
8 donkey kicks
5 burpees

When the 5 minutes are done, take note of how awesome you feel, and do 40 of your choice: push-ups, sit-ups, pull-ups, or overhead squats. Whatever your body is asking for this fine Monday. Let us know in the comments what you picked as your bonus 40.

March 20 – Sunday triplet

First, an all hail to team #datscute. Points domination this past week, congratulations. The slate is wiped clean and this week is up for grabs. The Sunday challenge, to earn 1 or 2 points for your team:

5 sun salutations, outside in the sun if you’re able.

5 rounds of this quick triplet:

20 push-ups, 25 squat, 2 min run or speed power walk (or 400 meter if you have a 1/4 mile route)

Do a different push-up variation each round…here are 82 variations to choose from. 

It’s 1 point for completion and posting to comments your variations. 

It’s an extra point for doing your rounds outside. For the extra point, include in the comments where you did your rounds.

Here’s to a Sunday that is as amazing as you –

March 19 – Fear not the rain

Rain or shine, we’ll be at Brownwood Park tomorrow for our 10:00 QF92 workout. The pavilion will keep us dry in case of rain. 3 points for coming out…but if it’s raining at 10:00 am, you’re  getting 5 points for your team.

If you’re remote, you make-up workout for 1 point is:

3 rounds of:

50 jumping jacks
40 mountain climbers (20 each leg)
30 squats
20 pushups
10 kung fu mule kicks (try it – kick like no one’s watching – have fun!)
max handstand hold (if you don’t have a handstand hold, try kicking up into a handstand 4 or 5 times)

March 18 – Dragon Walk Friday

It’s Friday, so let’s try a new move: the dragon walk.

Our challenge  for 1 point starts with

5 sun salutations, then

4 rounds of:

12 pushups
6 overhead squats using a broomstick (or weighted bar if you have access to one) OR 3 one armed overhead squats each arm
15 feet dragon walk from point A to point B

6 pushups
12 squats, pausing at the bottom 3 seconds
15 feet bear walk from point B to point A

Then for as much as you’d like throughout the day, dragon walk around the house, office, park, gym, or wherever. Because it’s Friday. Because you can.