• When: 11/13/17
  • Workout Style: Boot Camp
  • QIC: Wilson
  • PAX: Sniffer (Respect), Creflo Dollar, Devlin-Macgregor, Crowbar, Holidaymansion, Monkey Wrench (Respect), Spinal Tap, Immigrant
  • AO: Back Blasts, Band of Brothers, Morehead City

It was a beautiful morning for my VQ and I was pleased and terrified to see that I was not the only one to show. After a “near” perfect (I can’t tell you how many times I got it right standing in front of my mirror last night) mission statement it was time to start.

Warmarama

A little Mosey to Warm o Rama
15 Cotton pickers in cadence
15 Side Straddle Hope in cadence
15 Wind Mills in cadence
10 Imperial Squat Walker 4 Count in cadence (Well sort of, need to work on these)
15 count right over left
15 count left over right
Mosey back to the landing

The Thang
15 right arm curl in cadence
15 left arm curl in cadence
15 right arm overhead press in cadence
15 left arm overhead press in cadence
15 seated row in cadence
15 chest  press in cadence

Mosey around the block and back to the landing

2nd Round (not sure of exact numbers after this point, was a little over anxious doing these in cadence and did not stick to my plan)
right arm curl in cadence
left arm curl in cadence
right overhead press in cadence
left overhead press in cadence
seated row in cadence
chest press in cadence

Mosey around the block and back to the fountain

15 single count
Urkin
Dip
Step Up each leg

Mosey around the block and back to the landing

3rd round was pretty much the same band workout, but with the some much needed and appreciated help (thanks Devlin).

Mary
WW1’s led by Immigrant
X’s and O’s led by Sniffer

Prayers were asked for Smokeys son and thankfully they have been answered.

Monkey Wrench took us out in prayer

I appreciate the opportunity to Q this morning and look forward (but not to soon) to my next Q. I promise to do a better job of remembering exactly what was done.

I can’t express how much good F3 has done for me and thank everyone in Carterico for their continued support.

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