It had been a long time since I participated in a heavy workout. So I figured it was time to get back with a Q. There was a nice turn out for a bit of a different workout.
Metermaid came early with his potted plants and we ran over to the flag to retrieve the rest of the PAX.
Warm up: Michael Phelps, Ab Vigodas, Grass grabbers, 90-90 stretch, combat stretch, shoulder dislocates, cat-cow, hip bridges, tippy toe squats.
Main Thang: 3 sets of 10 for each exercise below. Difference maker : SQUEEZE every muscle in your body during each set. Then one minute of rest.
Up Right Row
Bent over Rows
Back to the flag for COR/NOR
Announcements : October 16 – Dare to Care, Fall Festival @ LePews, October 23 – Convergence at Vets
Closed out with intentions and Our Father
Thanks – Bulletin