April 7 – Testing testing 1, 2, 3

For Thursday’s challenge, we’re testing how far you’ve come with QF92.

Start the day with 5 sun salutations. Think on who you’d like to bring to Saturday’s final QF92 workout.

Warm-up with 3 rounds of (5 pushups, 5 squats, 10 jumping jacks, 1 spiderman stretch)

Then for 1 point:

  1. Max reps of perfect push-ups.  Good solid plank, nose to ground, good looking push-ups. Rest as long as you like – a few hours is fine. Then,
  2. 100 squats in as few sets as possible. If you can find a tempo that allows you to do all 100 in a row, awesome. Rest as long as you like. Then,
  3. Max hold inversion. Time yourself.

Let us know in the comments how you did, and whether you improved on your numbers from earlier in the year. Be honorable with your push-ups especially! If you did not add to your max number but improved on your form, all the better.

 

April 6 – greatest challenge repeat and/or triple threat

2 points possible today, but only if your inbox overfloweth…

1 point for your team: do yesterday’s challenge if you did not do it already.

2d point for your team:

6 rounds

10 jumping squats (land softly!), 5 extremely slow push-ups, 5 one-armed squats each arm, 15 foot bear walk

Help your teammates help your team. We’re in the home stretch, ye mighty queerfitters…all the way all the way.

April 5 – greatest challenge ever + bring a friend

5 points possible today during our final week of QF92. It being Tuesday, there are 3 points to be had for getting to Brownwood Park for our 6:15. Glo is on deck to coach, so bring your A game.

If you bring a friend, your team racks up an extra point.

Not enough? An additional point is possible by doing this challenge as well…

Set a timer for 12 minutes. Then as many rounds as you can squeeze in of:

30 squats (get low!)
12 pushups
Delete 15 emails from your inbox. If you do not have a spam filter and you’re deleting a lot of spam, your number is 25.

Let us know how it goes.

April 4 – Monday Strong

Our Monday challenge gets your up and strong, using three explosive moves. For 1 point:

5 sun salutations, then

3-5 clapping push-ups or some version of one. It you can’t quite get the clap, push off as hard as you can at the bottom. Who knows, you just might get a millimeter airborn, maybe an inch, maybe enough to sneak in a quick clap. If you can clap your hands, try for a chest touch. If you can touch your chest, try for this, the clap behind your back.
3-5 high jumps. Really exploding upwards, pausing between each jump to gather yourself so you can reach up as high as you can get, like you’re trying to touch the basketball rim.
3-5 handstand pushups or divebomber pushups
20 squats

5 rounds. Then pick one of the moves (push-ups, high jumps, handstand pushups, or divebomber pushups) and do another 5 sets of 3-5.

That’s it – no need to rush this workout. Go for quality of movement. Surprise yourself today.

April 3 Final Week of QF92

Can it be?

Last week’s points winner: #nolabels. By a landslide. Do not go gently into the night, all ye other teams! Many points in the mix for this final week.

Tuesday will be a bring a friend day, so make your invitations.

For today’s challenge, there are 2 possible points:

5 sun salutations as early in the day as possible. (Even if you’re not going to do the challenge, do the sun salutations. If there’s one thing you want to take with you from QF92 as a daily practice, it’s stretching your way into the day when you wake up every morning.) Then, anytime,

3 burpees
7 walking lunges each leg
3 burpees
7 reverse walking lunges each leg
3 burpees
15 seconds rest

Repeat total of 4 rounds. Take the full 15 seconds of rest! Give us your total time in the comments.

For an extra point, do the workout outside, and run at least 1/4 mile at the end. It need not be fast. It need not even be a run. But if your body wants to run,run! Let us know in the comments if you get that extra point.

April 2 – jump crawl jump run 

Get yourself to QF at 10:00 for 3 points, or for 1 remotely:

100 rope skips or jumping jacks, 15 feet bear crawl, 8 broad jumps (land lightly!), 400 meter run

4 rounds. 

April 1 – Accumulations

Today’s challenge is to accumulate 15 minutes at the bottom of a squat, in an inversion, or holding a plank.

Simple.

The only rule is that at least 5 minutes must be at the bottom of a squat. Knees out, proud chest, heels down. The 15 minutes can be done all at once or broken up throughout the day, in any order.

Let us know in the comments how you made it happen. If you included a max hold in the mix, let us know how long you held what.

Good luck and have fun!