It had been at least a few months since I Qd Bedrock so was excited to Q this morning. 4 Pax joined me this morning for a heavy core and lower body workout.
Normal warmorama and then went to the upper playground for 11s. 10 squats, 1 pull-up, all the way to 1 squat, 10 pull-ups.
Head down to the soccer field for a further warmup. Then alternate 5 merkins and 5 squats every 10 yards on the field.
Head to the wall for 2 sets of incline merkins, slow squats and calf raises.
Now stop for some Mary. We did LBCs, low flutter, pretzel crunch, Rosalina. YHC called Suzanne summers but Primo wanted BLMFers instead. Canuck led us in a hefty round of BLMFers.
mosey around the track to shake the legs out. Head to the stairs and partner up for Dora
100-WW2s
200-reverse lunge
200- squats
Mosey back to home base for a little more Mary and mobility. Recover, recover.
Great to meet Nextel this morning. Primo brought the mumblechatter as always. Thanks to Canuck for taking us out with some greats words. Safe travels to everyone over the holiday week.
-CW