Two stalwart PAX arrived at Herndon Park for a beatdown. The intrepid Q wasn’t sure if anyone was coming, so a formal workout wasn’t planned. No worries, the Q was well versed at improving an effective workout. Thus began the pain.

Warm-up
Stretching
SSH x 20
Windmills x 15
More stretching
1/2 mile warm up jog to PAINground

The Thang:
Various exercises, then repeated. Pick out heavy rock from gutter.
10 pull-ups
10 swing Derkins
15 Dips
10 Inclined Merkins
20 Bicep curls
15 Tricep extensions

Repeato

Run to turf field
5 100 yard sprints

Mary
LBCs 30, 25, 20, 15, 10, 5
LSF 30, 25, 20, 15, 10, 5
Russian Hammers 30, 25, 20, 15, 10, 5

COT:
Slightly shortened workout today due to mix up with start time and the Q had to get home at the regular time. Still, 30 minutes is better than nothing.
Good job Woody. Glad you have been able to make the Thursday workout.
Griswold had to back out at last second due to some knee pain. Get better!

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