11 PAX Came out and for a Beatdown and the only certain was that we were going to use a block or coupon.
Warm Up:
- Good Morning – 11ic
- Bean Pickers – 11ic
- Perfect Apollo Onos – 11ic
- Moroccan Night Club – 22in
- Motivator – 7-1
The Thang:
Head to Portico and partner up. Below activities were done with a partner.
- 200 combines curls and 100 4-Count American Hammers
Run to Pull-up Bars
- 30 combined pulls ups with partner
Trail run back to Portico
- 250 Combined calf raises and 150 Merkins
Light pole lap
- 60 combined lunges (each Leg) and 150 Bench Presses
Light Pole Lap
- 150 combined Skull Crushers and 200 lbcs
Light Pole Lap
- 80 Military Presses and 100 WW1’s
Mary:
- 1 minute and 24 second plank or Al Gor
Moleskin:
I knew I wanted to do a lot of reps and get a little pump today. Worked out well. Grateful to be able to wake up and workout. I have been a little MIA for a couple weeks and I am glad I signed up to Q to force me to show up this morning. I was also grateful this morning to be a part of this group. Thanks to everyone that showed up, with a special shout out to Lumbergh for answering the call! Well done fellas!
Until Next Time,
Rusty