Another solid Q by Windmill.  He always brings the plan and always brings the mustard.  Thankful to have a HIM as a regular Q.

Blue Plate meets at Leonard recreation center, 6324 Ballinger Rd, 27410.  5 :45 PM Tuesdays.  It may be the PREMIER PM AO for Natville, unlike an AO we will not mention, the Plate has a regular Q schedule and gets an A for consistency.

Geen gemompel wordt getolereerd! Wij zijn hier om te werken! Ga met het programma en volg de aanwijzingen, je kunt me later bedanken

Good crowd despite missing some regulars ( Stryker, Rabbit, Apollo, Redline) and Welcome to FNG Javar aka Prophet!

Pax: Expired, Dispatch, Mr Hand, Kevin, Short Bus, 90210, Wilbur, Mudflap, Viagra, Slider, Snow White, Polo, FNG Prophet and Windmill on the Q.

  1. Mtn Climber – 15 IC
  2. Windmill – 15 IC
  3. Sun Gods – Chinooks – 4 x 10 IC
  4. Mtn Climber – 15 IC
  5. Imperial Walker – 15 IC
  6. Mountain Climber – 15 IC
  7. String Ripper – 15 IC

Thang 4 Stations, move between after each exercise

Station 1

  1. WW1 Sit up – 20
  2. Jack Knife – 20
  3. Freddy M. – 20 IC
  4. Fire Hydrant – 10 (ES)
  5. LBC – 20 IC

After each: Bear Crawl to station 2

Station 2

  1. Copperhead Squat – 20 IC
  2. Squat Billy – 15 IC
  3. Wojo Squat – 20
  4. Bobby Hurley – 20
  5. Star Jump – 20

After each: long mosey to station 3

Station 3

  1. Merkin – 20
  2. Wide Merkin – 20
  3. Diamond Merkin – 20
  4. CDD – 20
  5. Lucky 7

After each: lunge to station 4

Station 4

  1. Shoulder Tap – 20 IC
  2. Plank Jack – 30
  3. Dancing Bear – 15 IC
  4. Pickle Pusher – 15 IC
  5. Peter Parker – 15 IC

After each: long mosey back to 1

6:28 it was time for Mary:

Mary: American Hammer – 20 IC

Great Q Windmill, uptempo, the way we like it!