QAR 06.18

15 with Q posted at the OG QAR for a fair to midland all purpose sort of bootcamp style workout. YHC was itching to get back in the Q saddle and Frosty obliged. we started with appropriate mission and disclaimers then slow mosey to meet up with the real men of the Anchor B for:

Warmarama

SSH X 20

Cotton Picker X 15

Good Morning X10

Sun Gods both ways X 10

Wind Mill in IC X10

The big boys went right and this big boy along with with 14 other HIMs went left and we moseyed to the basketball court for a little 4-corner session with 5 burpees oyo in the middle and lieutenant dans to the corners and bear crawl back, 4 exercises at the corners with 10 reps each, WW1, Merkin, copperhead squat and Freddy Mercury. We stayed in the Basketball court for 5 rounds of pays to be a winner. Ironically not one shot was made from the free throw line and so we had to run 5 suicides. It was probably the ball and not the shooting.

Mosey to the fence for 5 second holds down the line on peoples chair and balls to the wall.

Mosey to the side of the field across the street from the pavilion for  4 rounds of 200 yard gasers with exercises inbetween, planking holding for the 6. The exercises were Carolina Dry Docks X 10, Alternating Lunges X 10, LBC IC X 10 and one other I can remember.

Mosey to the pavilion for Dips IC X 20 and Alternating step ups IC  X 20

Mosey back to the flag for Merry

American Hammer IC X20

Hello Dolly IC X 20

Box Cutter IC X 20

Plank X 30 sec hold

Plank right and left arm up and then back X30 sec hold

alternating extended leg stretch right and left

Hard Stop

Announcements/Prayers

We have had some good news on Giligan. We saw The Sensation at coffie and he let us know that he spoke with Gilligan Saturday. He is recovering and will be transported to Atlanta for further recovery, but things are heading in a better direction.

Please keep John Jenkins, Hollidays M and my step mom in your prayers for recovery from various medical challenges.

Sponge Bob on the Bells, Reef? on the HIN, both at Morehead City Country Club. Ball washer (Swim) following workout 30 min 500 yards

Talk to Au Ju about Fathers weekend sign up end of summer Camp Se Gull

My Pleasure to lead the PAX in the gloom

Big Mic