Rock out with your block out

Rock out with your block out

QIC

Time Machine

AO

The Donut Shop

PAX

• Buttermaker
• Deliverance
• Eliot Ness
• Hong Kong Phooey
• Lord Of The Dance
• Madonna
• Odenkirk
• Time Machine
• Simone

Workout

Warm-o-rama

– neck and shoulder rolls. knee raise with ankle rolls. Hammie stretch. Arm routine. Mountain climbers. Merkins. 

Thang-  Controlled and in cadence. 
Overhead press – 15

goblet squats – 15

bent over row – -15

curl – 25

Deadlift – 15

Skull crusher – 15

step up/ knee drive – 20

archers-  10 a side  

blockee 10

Suitcase carry to opposite corner  

repeat X3! 

 

Mary 

stretches only. Old man, Rossy 

COT
Respond not react! Kids don’t listen. People have their own issues to deal with. Their experience is not your experience in any given situation. Give some grace to others and especially to yourself.