October 18th, 2019 By King Louie

With the wonderful 42 degree weather and my coffee ready, I reached the AO this morning to find 2 cars, soon joined by a 3rd. Sadly these were men who prefer to drive to run to coffee. It’s also World Famous for some reason.

With no others joining and 5:30 arriving, I ran off for a people’s Q with no one else. Originally I figured it would be a people’s Q and decided we’d do much running when it was my turn. What followed ended up lots of running for almost 2 miles. The exercises were various sets of the following exercises and running:

Kettlebell Swing
Curls
Shoulder Presses
Pull Ups
Merkins
Dips
Chin Ups
Goblet Squats
Shrugs
Bent Shrugs
Sumo Squats
Carries, overhead carries
Basketball goal calf raises
Lawn Mower Pull
Chest Press
Bent Over Row

Mary
LBC with Kettlebell x 125
Plank 60 seconds

B.O.M.B

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