August 22nd, 2018 By Fire Chicken

8 other pax joined the QIC eagerly awaiting the beatdown to be delivered this morning.

Here’s what went down:

Mosey over to parking lot across the street from Circle of Honor for warmorama:

SSH x 25

Cotton Picker x 10

Arm Circles

 Mosey (Indian Run) to Earnhardt circle for the thang:

Perform 1 round of activity (all exercises were 10 reps, with some IC) followed by 2 laps around Dale.

Round 1: Merkins, Wall Jumps, LBCs (IC)

Round 2: Decline Merks, Jumping Lunges, Freddy Mercs (IC)

Round 3: Incline Merks, Sumo Squats (wide stance), Cannonballs

 Mosey (Indian Run) to Steel Pile for some more fun:

Perform 1 round of activity using the small (and very light!) I-beams (2 rounds total, all exercises were 10 reps) followed by a run down to the stoplight at loop road intersection.

Exercises: Curls, Presses, Bent over row, lunges, and squats

Mosey back to start for Mary:

Freddy Mercs x 25 (IC)

WW2 x 10

J-Lo’s x 14

Announcements:

Prayers for Fire Chicken’s aunt.

The Scarlet

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