It was a perfect morning to workout. 60 degrees and dry. QIC was visiting Bandwidth to reach out to the other workouts around the Triangle.

The Thang:

Warm up. Nice little run around the parking lot, Circled up-  Good Mornings, Sir Fazio Arm Circles, Imperial walkers/ Hillbillies shake it out lets go.

Found some great benches they were even lit up so the gloom wasn’t so bad. LR step ups, Erkins, box jumps, dips, quick feet repeat.

was lead by Pax to the Brick pile. 2 groups.

Group 1 15 Curls, 15 Overhead press,15  tricep extentions, and 15 bent over rows. rotate with group 2 who is busting out 10 Burpees after each set. total 40 each.

Who doesn’t like Dora 123 pick a partner. 100 Squats- 200 Star Jumps and 300 LBC’s. Partner runs! finished in 14 min. Outstanding.


Thank you Bandwidth for the opportunity to Q this morning. It was my Pleasure to be with a great group of Men. Spurrier.