Dirty BJ in the parking lot

So apparently about a year and a half ago I agreed to Q Painlab 🤷‍♂️. I wanted to clown car to Apex to see the Dark Helmet Nantan ceremony but whatever.

Ok Lets do this!

Whooppee “Warmed up” everyone (Good thing there is Q School next weekend), and we split. PainLabers come with me.

Thang: Mosey over to picnic tables for a quick triple nickel. 3 exercises, 5 rounds, 10 reps
Dirkins, Dips, Step ups. ok NOW we are warmed up. mosey to the RANGER … Grab a Block…no you cant use your Dollar General Kettle Bell. Block work: Curls, Rows, Squats, Block Merkins(one each side), WW3’s ..10 reps. Then riffle carry your block to end of parking lot and do 1 blockiee. come back and do 9 reps, riffle carry 2 blockiees, etc… Kinda of a combination of cooper and 11s I call it the Dirty BallJoint. I turn on the blue tooth speaker and we went to work. Musical selection Varied from Hank Jr. , Chris Stapleton, Stevey Ray Vaugh, Rage Against the Machine and Beestie Boys. With just a few Minutes left we did some Mary&Carry and a round of Ring of Fire.

Time!

Prayer Request:
Huck
Turtle Man
Injured Pax
Breaker Breaker Family Member

Announcements:
Q School March 2nd @ Gashouse
April 13 Comunity Foundation Run/Speed-for-Need(see P.Haze)

Good group this morning! Shout out to Hermie pushing hard w/Tripple RESPECT!
Thanks Hunchback for letting(making) me Q . Try to do better on the AI next time.

SYITG
Ball Joint