Saturday evening an urgent plea was sent by Vagabond as he was called out of town on some unexpectant travel.
By the pure Grace of God, YHC responded before Bay Watch or Frac had the opportunity.
Sunday morning came and I was greeted Catfish and Heisenberg, then Frac came rolling in hot (no surprise there!)
Disclaimer was made before warm o Rama while “Facing the Bacon”
– 15 SSH (IC)
– 15 Cherry Pickers (IC)
– 12 Windmills (IC)
– 12 Arm Circles Forward (IC)
– 12 Arm Circles Backward (IC)
Tabata #1 – Legs
4 rounds, work for :20, rest for :10…. as we were starting this round we were pleased to see Bay Watch appear with Tunes for our Tabata
– Squat jumps
– Calf Raises
– Low slow Squats
– Box Jumps or Step Ups
– Lunges
– 8 count body builders in Respect for Catfish
– Burpees in Respect for Frac
Tabata #2 – Arms
4 rounds, work for :20, rest for :10
– Dips
– Incline Merkins
– Decline Merkins
– Overhead Claps
– Shoulder Taps
– 8 count body builders in Respect for Catfish
– Burpees in Respect for Frac
Tabata #3 – Abs/Core
4 rounds, work for :20, rest for :10
– LBC
– Flutter Kicks
– Freddy Mercury
– box CUTTER’S
– Hold a low plank
– 8 count body builders in Respect for Catfish
– Burpees in Respect for Frac
There was some mumblechatter that possibly the Q forgot Sunday Mornings and “we better not finish late for coffee” but alas “Halt” was heard and we went to the front of NOMA to close with 1 minute of Sunday mornings
COT
– Prayers were lifted for the upcoming relocation of Bay Watch to Jackson, MS; for his house sale, and his house hunting.
– Prayers were lifted for the Frac and his upcoming trip to Vegas this Wednesday through next Monday to connect with his siblings in support of his sister who just lost her husband unexpectedly
I was a little dissatisfied with this Q, as possibly being a little too easy, so I will try it again this Tuesday over at Best Bank Batture with some modifications.
