Warmups
Mosey with some high knees and Butt kicks. SSH 50 IC. Dwight Shrutes 10 IC. Slow windmill 10 IC. Stretch toe touch (Rt then lt). Runners pose then right hand up and vice versa. Low squat with elbows on the knees straightening one arm against inner knee.
Workout
10 burpees
ladder 10 pull-ups—–>1 Mericans
9 pull-ups—–>2 Mericans
Quick mosey
Blocks – Shoulder press 10 IC. Skull crushers 10 IC. Low curl 10 IC. Lawnmower 10 IC each side. Squats
Quick mosey
Carolina dry dock 10 IC. Dips 10 IC. High curl 10 IC. Bentover row 10 IC. Deadlift 10 IC
Quick mosey
5 knees to chest in the pull-up bar. 5 pull-ups.
MQ mobily moment
Upright row 10 IC. Diamond merkins on the block 10 IC. Lunges 10 IC. Full Curl 10 IC.
Quick mosey
Repeato all workouts 5 IC
Quick Mary. Dot the I. Flutter kicks. And that's a wrap
Toxic thanks for giving the opportunity to Q. I'll try not to wait 2 years til the next one.
Thanks to my twin Titan and TheCount for asking if I wanted to post on Saturday. Reminded me I had the Q at MJ.