December 14th, 2021 By Grandmaster

Date: 12/14/21

Pax: Loafer, Squid

QIC: Grandmaster

Typcial low number of pax for the Tuesday lift day, but we made plenty of noise to make up for the missing guys. Hint, the noise came from multiple orifices on each guy.

In an effort keep it interesting, QIC came up with different combinations of movements.

Left leg lunge, right arm curl

Right leg lunge, left arm curl

Squat and upright row

PUllover and bench press

Front fly and skull crusher

Kettle bell swing and bent over row

Plank rotation right arm and left leg donkey kick

Plank rotation left arm and right leg donkey kick

 

Combos were performed in order with rounds of 5 reps, 10 reps, 15 reps, 10 reps and 5 reps.  The last round was done slowly to increase the strain.

Moleskin: Nice burn this morning. Great push by everyone.

COT: Prayers for Kentucky tornado victims, register for Mount Afton Challenge by Friday if you want a shirt, still accepting donations for the Christmas family.

In HIS Service,

Grandmaster

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