I volunteered to Q at the F3Raleigh General Assembly before I knew it was going to be 44 degrees, oh well.
Not every day is leg day, but today is! The warmup consisted of some light leg stretches, mosey, warmups, and more stretches.

Thang 1: 4 corners around the Governor’s Mansion x 2 rounds
• 25 Al Gores
• 20 LBCs
• 15 Monkey Humpers
• 10 Homer to Marges

Thang 2: Zig-zagged across the Halifax Mall, stopping to perform 10 jump squats at various points for a total of 5 sets.

Thang 3: Stair climbers x 2.5 rounds:
• 15 Calf Raises at the bottom
• Lunge walk back up the steps
• 15 Toes Down Squats at the top (a @Shut-In special)

Thang 4: 10 x 10s x 2.5 rounds:
• 10 Squats at the top of the hill
• 10 WW2s at the bottom of the hill
• Lunge Walk back up the hill the last time

It was a good group of guys. Saigon Sam was visiting from Florida, knows Hello Kitty, and may join S. Cary’s Stations of the Cross tomorrow. MIAGD!

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Today we learned about carry our burdens around with us. Our workout was a four corners style workout with a Blimps theme. We carried our burdens(rocks) around with us during exercise and casted them away at the end.

”Give your burdens to the Lord, and he will take care of you. He will not permit the godly to slip and fall.“
‭‭Psalms‬ ‭55‬:‭22‬ ‭NLT‬‬

Thanks for the opportunity to lead,

MIAGD
Breezy

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10 for a kettlebell circuit.

PAX Paired up and ran a short pickle while the other did:

1. Squats
2. RDL
3. Swings
4. Overhead Press
5. Curls
6. WW2

Finished with a burn out of pull-ups.

Prayers for Staubachs Father in Law Peter, and Rock Lobsters friend Clay.

Make it a great day, men.

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One group did Q School and one group played Chilcutt Trivia. Everyone got smarter. Except maybe Trickle.

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Warm up: SSH, Windmills, Cotten Pickers, runners stretch

Painted the lines in the fresh market parking lot

Irkins, dips, dirkins, step ups

Jack webs, with a four corners twist

Mary

Thanks for the opportunity to lead,

Breezy

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Boot campers toured 3 parking decks with lots of merkins, and some squats and LBCs thrown in. We only lost one. 7.5 Cleaver – ites and 3 mall walkers made for a big group at COT but think I got everyone. MIAGD

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