The Return Q

WARMUP

• Good morning x5 IC
• Abe Vigoda x10 IC
• Michael Phelps x10 IC
• Forward Arm Swings x10 IC
• 9ct Perfect-Perfect-Perfect Merkin x5 IC 
• 9ct Perfect-Perfect-Perfect Squat x5 IC

THE THANG

• Coupons overhead to GSC 
• REMINDER: maintain good form and follow the cadence 
• Butt Touch Squats x10 IC
• Curl x10 IC
• Dip x10 IC
• Mtn Climber x10 IC
• Sgl Arm Row x10 IC ea arm
• Irkin x10 IC
• Bulgarian Split Squat x10 IC ea leg
• Perfect Curl from the load x10 IC
• Perfect Dip x10 IC
• Mtn Climber x10 IC
• Perfect Row x10 IC
• Derkin x10 IC
• Daft Punk Lunge x5 IC
• Coupons overhead to MO7S Hill
• OYO: x10 CC, Curl/Dip/Merkin with Uphill & 10 Squats in between each; 5:00 timed
• Lunge Walk, MO7S to vehicles
• Side Lunge Walk to the flag

MARY

• Figure 4 Crunch x10 IC ea leg 
• High Flutter Kick with coupon overhead x10 IC
• High Dolly with coupon overhead x10 IC
• Pickle Grinder x10 IC
• 8ct Alternating Boxcutter with coupon overhead x10 IC
• 60 sec Al Gore

MOLESKIN

It felt good Tuesday to actually participate in a BD instead of walk while you worked. Needless to say, I was excited about Q-ing again today. It feels so good to be getting back towards “normal”. The neck is good, the shoulders are coming along, and I’m far from ‘recovered’ but each week things get better and every day I remember I am blessed. I also want to extend my Thanks & gratitude to those PAX that reached out during my absence. Gentlemen, you have no idea how much I appreciated that outreach. You were a blessing when I needed it.

Despite low cardio, I feel that today’s focus on form, some Perfect & Perfect-Perfect-Perfect exercises, and hitting all muscle groups still provided a solid workout. TCLAPS for getting out of bed to Post and for finding ways to challenge yourself.

Remember that prayers are answered. Pray today for those who have chosen to leave God’s side.