• When:10/13/14
  • QIC: Frehleys Comet
  • The PAX: Mic Check, Rock Thrill, Madam Tussauds. Lugie, Mighty Mite, Outback. Rip Curl, Wingman, Big League Chew,


It’s been awhile since Frehleys had the Q…good to be back!

Warmup: SSH x 25. Slow Squat x 25, Peter Parker Merkins x 15, LBC x 25

Workout: Stayed in circle for 3 sets of 5 different exercises for 15 sets total. Focus on full body workout. 1st set:  2-hand swings x 20, full sit up with KB overhead x 10, close-grip merkin (hands on KB) x 10, 1-legged bent over rows x 10, squat/curl/press x 10 right arm.  For second and third sets, rotated other arm or legs for same exercises, alternate arm on KB merkins x 10 each arm, cross over plank merkins, For abs, rotated Dolly press and Flutter press x 20.

At jungle gym: 3 Sets: Chin-ups x 5, Plank rows each arm x 10, dips with KB in lap x 15.

Against school wall: series of peoples chair for 1 minute intervals with KB exercises 15-20 each: Curls (2 sets), overhead press, upright rows.

Relay race. Sprints while PAQ does LBC with KB.  Mary: Bicycle, Heels to Heaven, LBC, Protractor


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