July 13th, 2018 By Fire Chicken

9 studs decided that one more workout would not be the end of them and so they rolled out of bed and into the gloom for a beat down. The Q had tired legs and so the focus was on upper body with particular attention paid to our abs. Here’s how it went down.

Mosey to Circle of Honor
SSH x25 IC
Hillbillies x15 IC
Cotton pickers x15 IC
Freddie Mercs x15 IC

Mosey to Depot and pick up a plate and mosey to deck. All exercises in cadence except partner work:
Curls x 15
Skull crushers x15
Bent over rows x15
Overhead press x15
Side crunches x15 each side
Upright rows x15
Lying pull overs x15
Weighted LBCs x15
Leg throw downs with a partner x10, switch positions
Oblique Leg Throw Downs with a partner x10, switch positions
Repeat all above

Partners stand back to back and pass plate clockwise for a minute then counterclockwise for a minute.

Return plates and mosey to AO for Mary:
Plank, Right side, Reverse plank (Table?), Left side, Plank
Downward dog, Cobra, Child pose with side stretches.

Glad to see everyone this morning. With all the movement being in cadence I am sure the Pax were tired of hearing the Qs voice. My hope is that you hear it in your dreams tonight and feel the workout in your core tomorrow.

COT: Prayers for Trickdaddy and his family and their ministry in Brazil. Prayers for multiple short term mission trips going on now or soon.

As always, it was an honor and a blast.

In HIS service,

Grandmaster

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