Q: @Capt Ron VQ
PAX: 19; @littledrummerboy, @osceola, @Bodhi, @Chopper, @Cold Case, @tackleberry, @fishtank, @TagAlong, @dispatch, @the_boo@big papi, @striker, @.38 Special, @sandgnat, @shaka, @what can brown do for you, @Matlock, @edsmail_f3
Warmup:
SSH 20
Concrete Grabbers 10 IC
Hillbillies 10 IC
Windmills 10 IC
Full lap mosey to pub for 10 pull-ups and grab blocks
The Thang:
METACONDA
6 exercises; Kettlebell swings with the blocks, Blast off pushups, Squats, Piston Push/Pull, Mountain Climbers and Hollie Body Hold.
30 seconds of work with 30 seconds of rest between each exercise. Rest decreases by 5 seconds each round all the way down to 0 rest.
COT
“In life, you have neither friends nor enemies; all you have are teachers”
Every decision we’ve made in our lives, whether good or bad has led us to where we are now, the same goes for everyone else. Can’t change the past but you can be the positive influence (a good “teacher”) to those around us and you have the ability to guide your life to where you want to go from here.
Great VQ!