Q: BlackDog (F3 New Bern)
PAX: Bad Hand, Hog Slat, Sketchy Nachos
FNGs: None
COUNT: 4
YHC still recovering from surgery and feeling pretty good following last week’s Q at The Refuge, deided to triple down on the same workout.
Warm-a-Rama
Hillbillies
Sun gods
SSH
Downward/Upward Dog
3 Merkins
3 groiners
3 Jump Squats
The Modified Thang
BLIMPS. With a short mosey between every other set of exercises.
3 Burpees
3 Burpees, 6 Lunges each leg 15 LBC 15 CBL
3 Burpees, 6 Lunges each leg, 9 4-ct Imperial Walkers
3 Burpees, 6 Lunges each leg, 9 4-ct Imperial Walkers, 12 Merkins 15LBC 15CBL
3 Burpees, 6 Lunges each leg, 9 4-ct Imperial Walkers, 12 Merkins, 15 4 ct Plank Jacks, 10 4-ct American Hammers
3 Burpees, 6 Lunges each leg, 9 4-ct Imperial Walkers, 12 Merkins, 15 4 ct Plank Jacks, 18 Squats, 15 LBC 15 CBL
Then started back down the mountain with SPMILB.
18 Squats, 15 Plank Jacks, 12 Merkins, 9 Imerial Walkers, 6 Lunges, 3 Burpees followed by 15 CBL 15LBC
15 Plank Jacks, 12 Merkins, 9 Imerial Walkers, 6 Lunges, 3 Burpees followed by 10 American Hamers
followed this pattern down to last set of Burpees the did 1 final set of all exercises beginning with 3 Burpees.
Mary
No time for Mary as YHC wanted to get the Pax to the C-Stone Men’s Breakfast.
COT
Count-a-Rama, Name-a-Rama, Closed in prayer.
A nice breakfast with C-Stone Men followed the workout. Appreciate the opportunity to lead.
BlackDog