Q: BlackDog (F3 New Bern)
PAX: Bad Hand, Commander, Hambone, Hog Slat, Pyro, Nochout
FNGs: None
COUNT: 7
A beautiful morning greeted the Pax. The H in H to Oh is for hydrogen and if we are talking hydrogen, we are talking BLIMPS. YHC pushed the concept of 1% better every day.
Warm-a-Rama
SSH 4CIC x 10
1 Burpee
Abe Vigodas 4CIC x 10
1 Burpee
SSH 4CIC x 10
1 Burpee
Sun Gods, F&R, 4CIC x 10
1 Burpee
High Knees/Butt Kickers 4CIC x 10
5 Burpees (late arrival)
3 Deconstructed Burpees
5 Burpees (late arrival)
The Thang
YHC loves the simplicity of a stacked BLIMPS with a mosey between sets. The exercises were performed OYO and rep counts were 5, 10, 15, 20, 25 and 30. Following each set, each Pax had the option of a 200 yard mosey or a 50 yard mosey with a 10 yard Bear Crawl and began random core exercises until the 6 came through. 6 rounds later, YHC called an audible after the completion of the Squats for a rinse and repeat of the final round.
Mary
3 Burpees to get 60 Burpees for the day
Plant the Row, 4CIC x 10
Michael Phelps 4CIC x 10
COT
Getting 1% better physically, mentally and spiritually was the focus of our COT. Results are not seen immediately but gains will come and the rate of improvement increases the longer you work.
Prayers for Nochout as he searches for a new job. Overnight Ruck/Walk coming up November 15.
Counted/Named/Prayed. Appreciate the opportunity to lead
BlackDog