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Fergie is a darn good AOQ – he sends out monthly, weekly, daily, and sometime hourly harassing messages to get guys to Q. He especially loves us old guys that have been around awhile. He has stayed on me through my annoying knee injuries and I signed up for today’s Q so many weeks ago I didn’t even remember until he texted me last night! Went back to the old playbooks for a solid beatdown with zero running. Tabata.

20 seconds of hard work with excellent form – as Manziel said Quality over Quantity. 10 seconds of rest. 8 rounds per exercise. 10 exercises. Fits perfectly into a 45 minute workout. We used Fergie’s blocks.

1. Bent Over Rows
2. Squats
3. Curls
4. Flutters with block press or hold
5. Shoulder Press
6. Lunges
7. Merkins – vary form – regular, diamond, wide, 1 hand on block, etc
8. LBCs with block
9. Tricep Extensions or skull crushers
10. Burpees or Blockees if you want

Strong work by all. Glad to be out there with 4 studs.

Count-a-rama
Name-a-rama
COT – Prayer requests for the Joes and their health issues; college kids
Announcements

• Annual Halloween Costume or Tacky Tank Top convergence at #ThePlank this coming Saturday. Lots of other stuff and pre-work – see CrossStitch post in Slack
• MB Gun Show Saturday and Sunday. Stock up!
• Christmas Party Dec. 3 at Waterway Palms clubhouse – details coming; may be babysitting on site if PAX want it; cost of attendance and babysitting TBD – Soto and Jeter should have this information out soon
• Dec. 10 – Bling hosting Team Scavenger Hunt – slack post in mumblechater and 2ndFevents
• Freed to Bleed sometime – Soto thinks Dec 16, but not sure

Aye, OneCall