YHC and nine others joined in for my first Q.
Warmup
SSH 10IC
Cotten Pickers 10IC
Shoulder stretch (right and left)
Tricep stretch (right and left)
Arm circles Front/back small-large
Beatdown
mosey to the center of the parking lot
30 mercans
50 WW1
mosey to the hill
sprint up the hill and 5 squats at the top x3
Bunny hops uphill x2
mosey to the blocks
chest press x10
arm curls x10
shoulder press x10
bent over rows x10
curls x10
hold milk jug 20 secs
10 mercan x4 without block
Repeat but cut in half
mosey to the baseball field
ran the bow and arrow
Mary
13-14 mins of mary
Peter 3:14
But even if you should suffer for what is right, you are blessed. "do not fear their threats; do not be frighten."
It was a pleasure to lead this group of men. It was pleasure working out with all of you. Thank you, for supporting my VQ.
Coat factory