Confusion

Confusion

QIC

Time Machine

AO

The Deep End

PAX

• Banana Bread
• Hong Kong Phooey
• Kodak
• Padawan
• Papa Smurf
• Phileas
• Sheriff
• Time Machine
• Webelos
• DJ Sump pump
• Dauber (F3 Plainfield)

Workout

Warm-o-rama
Arm routine on alternating legs, Don Quixote, washing machine, Imperial walkers, mountain man poopers, hillbilly walkers, apple pickers. 

Thang – 2 bells of different weights to promote muscle confusion and build stability.  
 1 – Offset double bell swing and single arm press. Alternating heavy and light bell on each side 3 times. 
2 – Offset double bell squats and single arm row.  Alternating heavy and light bell for 3 sets. 
3 – Offset double bell deadlift and single leg double bell deadlift. Alternating heavy and light sides for 3 sets of each. 

Bonus round – Short lap. Short lap with light bell pressed and farmer carry big bell. Around the world, Front raise in circular motion, 10 in each direction. Skull crushers. 

Mary
no time. 

COT – 

Lots of garbage out there but the things that really matter are heat and being with people you like and love. I try hard to make sure my Qs are well thought out and engaging. I’m Papa Smurf recognized me at another beatdown for brining the energy and it really meant a lot to me to hear that from another Him. Grateful for him, the group and having heat!