Q date – Wednesday, 12/23/2020

Weather: Windy, Chilly, 35’ish degrees

8 PAX showed up for the Block Party: Ace, Beefsteak, McStuffins, Mullet, Butterfly, Dilly Dilly, Sarge, Pickles (Q)

Welcome w/core principles: free, open to all men, peer lead, outside rain or shine, and end in COT!

Disclaimer: I’m not a professional and not responsible, church & F3 not responsible.

COVID restrictions in place, maintain social distance, no hugs and don’t breath in anyone’s mouth.

Warm up: 10x Forward Arm Circles, 10x Backward Arm Circles, 10x Big Arm Circles, 10x Weed Pickers,10x SSH, Mozy around the parking

The Thang:

Slowzy to the exercise station, carry your blocks. Start with 25 reps of 1st exercise OYO followed by 5x Bear Crawls, 5x Sideways run, 5x Frog Jumps, 5x Lunges to other end of parking lot. Drop and give 5x Burpees and Mozy back to exercise station. 20 reps of next exercise listed below, 5x B.S.F.L.B’s, Mozy. Keep going down the exercise list. Done with 7 exercises, Rinse & Repeat.

  1. Uneven Push-Ups (25x each arm)
  2. Chest Press
  3. Sumo Squats
  4. Skull Crushers
  5. Curls
  6. Shoulder Press
  7. Lawn Mowers (25x each arm)

Mary: 10x Bicycle w/block, 10x American Hammers w/block, 10x Flutter Kicks w/blocks, 10x The Dying Cockroach

Recover Recover!

Moleskin: There was mumble and chatter all around. Respect and love to all the men who showed up. Closed with prayers for Ace’s friend, Butterfly’s family, Brickyard’s family. Have a safe holidays everyone.

Happy Holidays & Happy New year to All!

Thank You.

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