Quack Attack here, on this dark and blistering morning 6 brave soles came to the hive for the second Q by Quack Attack. One FNG was present. Rain was pending; however, we all pressed on with the following for the next 45 minutes:

Warm up – side straddle hop, bear hugs, side rotations

top – all in cadence – tricep extensions (left right); good mornings, curls sumo squats; bent over rows, weighted sit ups.

top – baby dips with kettlebell, clean and jerk, swings, goblet squat, reverse plank weighted

top, bent over tricep extensions, one leg deadlift, wall sits (left leg, right leg, curls, out front),  side plank weight hip touches; quick taps, weighted bridge one leg; partner kettle twist.

6 present – one FNG Prays and praises, OUT.