October 26th, 2021 By Grandmaster

QIC was joined by in the gloom by two other men looking to get their sweat on.  Squid, trying to drop some pounds, headed off to run a few miles while YHC and TheBigShow picked up a few pounds, several times.  It went something like this:

WARMARAMA: ISTs x15 IC, Windmills x10IC, Arm Circles

THE THANG: Pick up a pair of the dumbbell/kettlebell/weight of your choice.  Two rounds of 45s/15s tabata followed by 10 reps with slow negatives of the following:

Round 1: Curls, Skull Crushers, Shoulder Press, Bent over Rows

Round 2: Squats, Right Lunge, Left Lunge, Dead Lift

(Squid shows up for) Round 3: Bench press, Pull overs, LBCs, Leg lifts

Finish up with some stretching.

COT: Prayers for the country and praises for my boss recovering from the ‘VID.

MOLESKIN: It’s always a pleasure to meet with you guys, either at a beatdown or at 2nd or 3rd F.  You are all a positive influence on me. I pray I can be a positive influence on you. Iron sharpens iron.

In HIS Service,

Grandmaster

---