November 3rd, 2020 By David Baucom

8 Studs showed up to get ripped with Squid as the Q. Weight lifting day, no cardio. Evidently Loafer ate five cans of beans last night, who knew a donkey kick would cause that sound! I’m a professional, this is going to suck, adjust as necessary, and follow me.

Warmorama:

20 SSH, BSN, Windmill, and old fashion stretching. Let’s get it on!

The Thang: 2 sets of 10, some with 15lbs of weight, some with body weight, some with Loafer making old man noises!

Chest: Murkin, chest press, plank rotations, Pullover
Shoulder: Shoulder Press, Front Raise, Side Raise
Back : Bent Over Row, Single Arm Row, Superman, upright rows, star plank
Biceps: Curl, Reverse Curl,
Triceps: Close Grip Murkins, Tricep Extension
Glutes: Goblet Squats, Donkey Kicks
Quads: Lunge
Abs: LBC, Plank

Mary:

Let’s wrap this up and get some coffee!

Prayers:

Prayed over all men of F3 and Our Country. Give us all wisdom to treat each other with respect no matter the results of our country’s election!

It was an honor to lead today!

In Him,

Squid

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