POSTBLAST: 11/17/21

6 PAX made it to this beautiful and cold morning for a Wednesday morning Q. Nice job everyone. Thank you for your support as I struggled with my own workout.

Prayers:

Phoenix adoption of wife’s boys

Inspector brother in law cancer

Michelle, family. Dad passing. Bud going through cancer

Juice family

Wednesday workout

WARM UP

Arm circles forward in cd x 15

Arm circles backwards in cd x 15

Windmill in cd x 10

Monkey humpers in cd x 10

The motivator

1 mi run

THE THANG

Benches

Decline merkins in cd x 10

Bulgarian split squat x 10 per leg

Bench dips in cd x 10

Box jumps x 10

Repeat two more times

Bear crawl to bathrooms

Mary:

Bicycle in cd x 20

Flutter kicks in cd x 10

Flutter kicks arm to sides in cd x 10

Plank x 90 sec

Side plank x 45 sec

Side plank x 45 sec