Great morning for a VQ. Finally no rain. Thanks PAX for keeping VQ in line with tips and corrections. (No more backblast details in preblast.  Cadence comes after starting position, exercise vs. here we go, etc.). Hard to teach an old dog new tricks. I hear I got off easy. 

Warm Arama – SSH x 20, IST x 20, Windmill x 10, Long Snapper x10.

Quick mosey – Squats x 20 – mosey back to base. (Toxic won the race but in fairness to Frogger he did not call race until he was halfway up ramp)

Kettlebells – Curls x 15, OH Press x 15, Skull Crusher x 15 (3 rounds with mosey and Squats in between)

Kettlebells – Chest Press x 15, Lawnmower x 15, Swings x 15 (3 rounds with mosey and 20 Merkins in between).

Stair Climb in deck with KB. 

Kettlebells – Upright Rows x 10, Dead Lifts x 10 (modified # due to Pax feedback on 15),

5 minutes of Mary and done.