- When: 08/20/2020
- QIC: Haavaad
- Pax: Candy Cane, Cousin IT, Haavaad (RESPECT), Pick6, Scotty Moe, Shrimp (RESPECT), Silverado, Soft Shell (RESPECT), Splinter (DOUBLE RESPECT), The Closed Hand, Wimpie
- Extra Credit: Haavaad
I’m always a little nervous when getting outside of my comfort zone and leading a KB workout is definitely not in my zone. My goal was to keep it simple and cover the full body while keeping the heart rate up. Thanks to Candy Cane and the Pax for making it easy. I think it worked based on the heavy breathing and leakage in the name-o-rama.
Warm up: SSH 20 IC, Arm circles 20 IC front and back, Good mornings 20 IC, Run to the light at Old Tar and back (further than I thought)
Beat down: Duck-walk with KB to shelter. 11’s for legs: Sumo Squats step up and go over the table with KB do Balance Lunge (2 is 1) on other side.
Duck-walk with KB back to flag and line up.
Stiff-legged dead lift 20 IC
Run one lap around park back to flag and circle up
Burp & Merk Up to 5 merks OYO
Bent over rows 20 on my up right then left
KB merkin 10 OYO one is one alternate sides each movement
7’s Upright row Goblet carry KB to tree and overhead press
20 curls for the girls IC and 20 triceps extension IC; 15 curls IC and 15 triceps extension IC; 12 curls IC and 12 triceps extension IC
Mary: V-up with KB 20 IC, LBC’s w/KB 20 IC
COT: Praise for Pick6 starting his first year of college, The Closed Hand had 2 good job interviews prayers for 2 offers, Wintergreen and all Schools, COVID and Pax impacted
Announcements: 2nd F at Scullery Friday and Mporium Thursday, Kinston on Saturday
Moleskin: Thanks to Shrimp for leading us in a send off prayer for Pick6. It was a demonstration of the leadership needed today and developed within F3. Don’t be afraid to pray for one another we all need it.