Plenty of shovel flags on hand for the launch of F3 Wilson.  With #clowncars coming from both East and West, we were ready to deliver.  At first it appeared we’d only have one FNG (thanks John Boy for being willing to be the #lonenut), but soon two more appeared from the back of the park as they ran in from home.  So, with five from Raleigh, four from Greenville, and three from Wilson, we launched this thang.  Looking forward to watching it grow.

THE THANG

  • Mosey over towards pool for warmup COP:
    • Side Straddle Hop – 20x
    • Imperial Walker – 20x
    • Windmill – 20x
    • Squats – 20x
    • Standard Merkins – 10x
    • Mountain Climbers – 20x
    • Carolina Dry Docks – 10x
  • Mosey over to far side of tennis courts for:
    • Ten Rounds With Tyson (sprint halfway, 10 reps, sprint to fence, 10 reps, back to midfield, 10 reps, return to start and plank till all in):
      1. Diamond Merkins
      2. Jump Squats
      3. Little Baby Crunches
      4. Wide Grip Merkins
      5. Alternating Jump Lunges
      6. WWII Situps
      7. Military Merkins
      8. Sumo Squats
      9. Russian Hammers
      10. Burpees
  • Mosey over little bridge to grassy clearing on the other side of the creek
    • Dirty MacDeuce (4 rounds, 3 exercises per round, 12 reps per exercise):
      1. Standard Merkin, Alternating Lunge, Freddy Mercury
      2. Carolina Dry Dock, Prisoner Squat, LBC
      3. Wide Grip Merkin, Jump Lunge, Rosalita
      4. Military Merkin, Jump Squat, Hello Dolly
  • Mosey back over bridge to tennis courts and count off in 1’s and 2’s
    • 1’s do 3-court suicides while 2’s plank – flapjack
    • 1’s do 3-court suicides while 2’s do People’s Chair – flapjack
    • 1’s do 3-court suicides while 2’s do Balls to the Wall – flapjack
  • Mosey back to shovel flags
  • Mary
    • 30x Russian Hammers
    • 20x Dying Cockroach
    • 20x Reverse LBCs

COT

NAKED MOLESKIN

  • Great weather, great people, great launch.
  • Welcome FNGs, Argyle, John Boy and Ohm, thanks for coming out for the first F3 Wilson workout.
  • Comment was made that Saturday mornings might not be the best time for a workout because Friday nights are such a good time for other things.  Wonder if there aren’t one or two guys out in F3 that thought the same things a year or two ago.
  • Prayers for Floppy’s daughter and other family members
  • We’ll be back next week – same time, same place – bring a friend
  • Wilson Swamp Stomp obstacle race next Saturday, 6/13
  • Local hero, Davis Hyde (F3 Jekyll) to return home to Q next Saturday

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