Q: BlackDog (F3 New Bern)
PAX: Bad Hand
FNGs: None
COUNT: 2
YHC still recovering from surgery and feeling pretty good following last week’s Q at The Refuge, deided to double down on the same workout.
Warm-a-Rama
Hillbillies
Sun gods
Girl Fight
Good evening
SSH
Michael Phelps
Downward/upward
Baseball stretch
3 Merkins
3 groiners
3 Jump Squats
The Modified Thang
BLIMPS. With a short mosey between sets.
2 Burpees 10LBC 10 CBL
2 Burpees, 4 Lunges each leg 10 LBC 10 CBL
2 Burpees, 4 Lunges each leg, 6 4-ct Imperial Walkers 10 LBC 10CBL
And so on.
Repeated the final round of 6 exercises before starting SPMILB.
12 Squats, 10 Plank Jacks, 8 Merkins and so on followed by 10 CBL 10LBC
Decreased by 1 exercise each round until done.
Mary
A few stretches before closing in prayer.
COT
Count-a-Rama, Name-a-Rama, Closed in prayers for the continued success of the C-Stone Young Adults group as well as YHC’s son as he enters his final year of college, of a quick recovery for Bad Hand’s mom follwing a concern with her eyes, and gratitude for YHC’s son-in-law as he celebrates 3 months of sobriety and new beginning with his wife and kids.
A nice breakfast at CarolinaBagel with Bad Hand followed the workout. Appreciate the opportunity to lead.
BlackDog