Be A Q!

Warm-a-rama

Moroccan Night Clubs
Huggy Bears
Arm Curcles
SSH
Merkins
Squats

The Thang

Pinochle – A card is drawn to determine the reps for each exercise. The numbers are worth face value with

Jack = 11
Queen = 12
King = 13
Ace = 20
and Joker = 30.

The exercises are:

Merkins
Squats
Dirkins
Burpees
Irkins
Lunges
CDD
People’s Chair (Each PAX counts the amount of reps)
Dips

A dealers choice round of Mary (ab exercises)

Rinse and repeat for balance of time. We completed 3 rounds

We ended with some MANGA (yes, manly yoga)

Through the workout I talked about Qing and why each man should step up. Take a turn and lead your brothers in the gloom.

COT: Prayers for Beaker and his wife.

Announcements: Clown car to F3 Valley Forge next Saturday.