Backblast for my VQ, so I guess this is my VBB. As I was reviewing the extensive F3 Exicon for exercises/routines for my VQ, I saw the Racoon Crawl. I knew I had to incorporate that into the Q. So the whole Q was built around doing that exercise. There are a lot of animal crawls, walks, etc. That’s for another Q.
No FNG’s, No Disclaimer, Mission, Pledge.
- Warm Up:
- Mosey to lower fountain between Cary Town Hall and Police Department.
- Good Evenings 7
- Sir Fazio 14 (7 forward, 7 back) (Pet Sounds arrived. No Burpee rewards, next time there will be)
- Imperial Walkers 21
- Side straddle hops 28
- Thang 1:
- Modified 7 of Diamonds. Exercises at each 3 stations. Bear Crawl up stairs to #1, mosey to #2, crab down stairs to #3, racoon crawl low wall of fountain to #4, where dips, LBC’s, and squat holds were done while waiting.
- Round 1: 7 Carolina Dry Docks
- Round 2: 14 American Hammers
- Round 3: 21 Merkins
- Round 4: 28 LBC’s
- Modified 7 of Diamonds. Exercises at each 3 stations. Bear Crawl up stairs to #1, mosey to #2, crab down stairs to #3, racoon crawl low wall of fountain to #4, where dips, LBC’s, and squat holds were done while waiting.
- Thang 2
- Mosey to grassy spot with the 2-piece horse.
- 7 Low wall dips -lunge walk across grass-Rinse-Repeat
- 14 Irkins – Inchworm crawl across- Rinse-Repeat
- 21 Step Ups 6 on the wall-Frankenstein across-Rinse-Repeat
- 28 Freddy Mercury’s IC (Thanks Shut-in) Backward lunge across- Rinse-Repeat
- Mary
- Peter Parkers IC
- Box Cutter IC
- Nolan Ryan 10 each side IC
- Dying Cockroach (Thanks Earhardt)
- Mahktar N’Diayes IC (Thanks Pet Sounds)
- Have a Good Night
- Count off, Name-o-rama: Some Respects, and others.
- Announcements: KCC this Saturday; Orphan organizing return trip to Burgaw to rebuild homes March 14 leaving from Healing Transitions; BRR All Respect team.
- COT: Prayers for Kermit and his PT and Chiropractic adjustment; Kermit’s dad and his MRI; Cataracts and the healing of his shoulder; Family lost in the crash with Kobe Bryant.
- Ball of Man: YHC took us out in prayer.
- Some PAX took in 2ndF at Jordan Lake. Invited F3 Pancharelo who works for Cary Police Department and lives in Raleigh?
It was an honor to lead you men tonight. Thanks for the support during the workout. After my first post, I knew this was something I wanted to be a part of. The group workouts, the level of intensity of the workouts, the chatter, was all great. I’m still looking for a Vet for MaBell. I have been moved by the openness, honesty, and emotional challenges during COT and on Slack. I rarely respond, but I read. My time will come. Thanks for the support and gentle nudging to challenge me physically, emotionally, and spiritually. Franklin and Hermes have worn me down and I’ve committed to run the BRR. Calling all Respects, we have room on our team.
How do you get this Yoast SEO out of the middle of the screen? I need a tutorial from the BB master Hermes.