We Lift Things Up And Put Them Down

We Lift Things Up And Put Them Down

So when I decided to start to Q again after returning from IR, I decided to kill myself with three Q’s in seven days.  Brilliant!

So here’s what we did the last go round.

COP

15-SSH
15-Imperial Walkers
15-Windmills
15-Low Slow Squats

After a quick Hairband Half Mile we circled up for ten stations of pain similar to Byron’s crazy circus of pain or whatever he calls it.  I usually miss half of what he says because I’m in too much pain.  But I digress.

For round one we worked 2:30 and rested :20.  The stations were as follows in no particular order.

1- Hairburners.
2- 30 lb. dumbell bicep curls.
3- 50lb. kettle bell goblet squats.
4- 30lb. kettle bell two handed swings.
5- Pick your poison weird wobbly arm instrument (BodyBlade).  Had to be there to experience it.
6- 30lb each hand dumbbell farmer walk.
7- Ruck loaded with six bricks – Lung walk with the ruck on your back for the entire time.
8- 10lb, each hand, triceps extensions
9- Um, we did something
10-25lb Kettle bell triceps

After we finished all ten stations we started running low on time so I wrapped up this portion and we did about ten minutes of some Z Health, yoga, and other stretching.  Make sure you are always stretching at least after your workouts to prevent injury.  I was MIA for about a month due to not stretching enough and falls and having to go to physical therapy to remind myself of that.

I guess I’ve already started in on the moleskin, so here goes!

Great work out there men, I didn’t hear too many complaints, maybe it was too easy?

Shout out to Double E who let me borrow his entire toolbox and I added just a few things from my small collection.

Nice work Hoodie, Spielberg (and congrats on the weight loss) and Hairband good to have you back even recovering from your own injuries.

We missed Turnpike who must’ve taken a wrong turn on the way to the AO.

Prayers for all the brothers participating today and tomorrow in the Blue Ridge Relay.

Don’t miss Outland tomorrow for a trifecta including Big Trade’s VQ!

If you haven’t Qed or haven’t in a while get with Hairband, Horsehead and they’ll get you signed up.  Time to give back if you haven’t yet!  If I can do it, so can you.