- When: 09/02/2021
- QIC: Quick Shot
- Pax: Bedtime Story (RESPECT), Erie, Quick Shot, The Closed Hand
- FNGs|Visiting Pax: Visiting - Paul Blart Mall Cop
My first Q since the 2.0 was born and VQ for #thegoodfight. It was almost chilly this morning, but I knew the workout would produce some leakage.
The Thang:
- Warm up (Pledge of Allegiance, Good Morning, Don Quixote, Arm Circles, Michael Phelps).
- Circuit/DORA/EMOM type workout where partner did the exercise at one end while the other ran to the end and performed 20 merkins for the first 5 rounds and 25 Mary of PAX choice for the last 4 rounds
- Kettlebell Swings
- Curls
- Tricep Extensions
- Overhead Press
- Lunges
- Halos
- Single Leg RDL
- Front Raises (aka Pick up the Baby)
- Sumo Deadlift to High Pull
- Rows
- Goblet Squats
- Round of Mary with or without the Kettlebell
COT
BOM
Moleskin: Great to have a visiting PAX from Kansas City, F3 Paul Blart Mall Cop. Great mumble chatter took place and all seemed to enjoy the lack of humidity. It was great to lead again. Big thanks to Bedtime Story for the opportunity. WIN THE DAY!!!
–Quick Shot
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