I saw on Twitter a need for a Q at Pantheon.  THIS time, I was home and healthy to get to a great site that is in the neighborhood.  Pantheon has it all the pain stations needed.  We got to most.

COP- Dynamic.  End line to end line with exercises on each side: squat, merkin, MC, PP, PP, arm circles

The Thang

Picnic benches with P1 for wall sits and P2 for step ups, one legged lungs and dips

Bear crawl series with P1 crawling P2 doing one legged calf crosses.  Flapjack 4x

Head to stadium/area for 11’s with Donkey kicks and squats

Naked Man Moleskin

Been a while since I have been to the great AO that is Pantheon.  Usually traveling or an off day.  Going to need to look at rearranging schedule.  you should too.  Great to see men I dont post with that often- Quack Attack/Bolt/Bear Gryils.  Even better to see new-ish guys carrying posting and particularly in TC: Lox, Trace ,BOT, and Mach 3.  Time to get these guys ready to Q workouts.

We talked about the #Flux and how life can be a sine wave.  Know that when we are in a down cycle, recognize what are the triggers but know that the good is around the corner.

AYE