Always a pleasure to have a veteran Q at your site, we have been blessed with many, and many to be at the Plate.

We meet at Leonard Recreation Center, 6324 Ballinger Rd, 27410 at 5:45 PM Tuesdays, hard stop at 6:30 PM so you have time for supper or 2F in the parking lot.

We have permission to be there, which is nice, and they even turn on the lights for us!   Check us out, perfect place to relax from work and get better.  FNG and 2.0 friendly.

1-11-21 was cold, 9 pax rolled in, 3 to roll in tardy.  HaMat had a plan, you will have to ask him if it was the same as the Q he did at ARISE earlier at 5:30 am 1-11-21.

It’s his 7th anniversary, and being the sentimental HIM he is, he was gonna celebrate.  This is one of 4 Q’s he is on this week, so you have 2 more chances to join in.

Tclaps to Linda and Kilowatt for inviting him to the party.

Pax is assembled: Apollo (no hat, no gloves- cold) Windmill, Spurrier (welcome back) Redline, Short Bus, Expired, Stryker, Rabbit (welcome back after 4 vertebrae infused), Spider, Damage Control, Udders and HazMat on the Q.

Run from shovel flag to side parking lot for Warm-a-Rama

20 SSH (IC)
20 Sungods front/back (IC)
15 Mountain Climbers (IC)
15 String Rippers (IC)
15 windmills (IC)
The Thang 
 Divided up into 2 groups.
Station work, one exercise, 15 each, rotate as a group to the next station.
Station 1
Low slow flutters
Toy Soldiers
Low dollies
Wojo Squats
Elbows to knees
Station 2
Carolina Dry docks
Monkey Humpers
Heel Touches
Alternating Shoulder Taps
Bobby Hurleys
Hand Release Merkins
Box Cutters
Pickle Pushers
Ladder work to 7 with Merkins at one side of the field and Copperhead Squats at the fence line.  Stryker and spider were feeling it!
15 Box Cutters IC
15 High Dollies IC
20 Elbows to Knees IC
15 American Hammers
Great job leading!