Warmorama was ssh, merkins, good mornings & hip socket can openers.

mosey to Sam furr to begin fast twitch warmup. Skips, high knees, butt kickers, karaoke jog it out to our first pain station. 

heels to heaven, glute bridges, inchworms and bear crawl. Mosey to arnies 

minimurf – 30/60/90 pull ups / merkins/ squats

punctuated by 15 L swings hanging on the bar. 
jog it back up the hill for an interval down to the cul de sac, walk it out and interval back. Mosey back to Sam furr, long way around birkdale to get our 5k distance and finish on time. 

Great work men. Blessed for the opportunity to Q for you all. Airstream, Omega and No Rope showed they were up for the challenge. 
prayers for peace, for health and faith. Amen.

until next time,

-Qbicle