Welcome to 2016. Let start this year off right with a good beat down. It has been raining all night but it stopped at 0658. Temp 54 degrees. Perfect workout weather!!! 15 pax posted at Hugh MacRae Park to get stronger. We had 2 visitors, Mighty Mighty Owl Bait (that’s a long name!!) and Shut in. We had three 2.0’s, 2 of which were FNG’s.
Just before I started the workout I was informed by Mighty Mighty Owl Bait that he was conducting a front office inspection of F3 Wilmington. Apparently Mighty Mighty Owl Bait is the quality control guy from Charlotte. I hope they don’t revoke our F3 cards. Let’s hope my planned workout is good enough. I think I am nervous. Not!!!
The Thang;
Mosey to the parking lot next to the bridge of death. Circle up.
25 x seal claps
20 x hill billies
25 x Prisoner squats
20 x mountain climbers, Please don’t recover until the command is given, Dino
20 x merkins
Mosey to the pullup bars.
3 sets of 7 pullups. When not doing them get in the peoples chair, Thanks Last. Pull ups not chin ups Busted Grill.
3 sets of 7 dips. When not doing them get in the peoples chair.
Indian run back to the Flag.
Next up B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the speed bump and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Plank series
High Plank 30 seconds
Chill cuts 30 seconds
Uneven left arm 30 seconds
Uneven right arm 30 seconds
Repeato.
3 minute Squat/Merkins Challenge
Start with 5 squats then 5 merkins, that’s 1 set. Continue to build, 6 squats/6 merkins and so on for 3 minutes. How many sets can you do?? Quality over quantity!!!
Mosey back to the Flag.
Circle up for Mary;
LBC’s x 25
Heel taps x 25
Flutter kicks x 35
Plank series, High Plank 30 seconds, Chill cuts 30 seconds, Uneven left arm 30 seconds,Uneven right arm 30 seconds.
COT;
16 is a good number for New Years day. Strong work by all the pax, especially the three 2.0’s. All 12 years of age. 1 boy and 2 girls.
I think we passed the front office inspection. Thanks for your guidance Mighty mighty owl bait.
Mighty mighty owl bait brought his 2.0. Named him Wham-o
Hoff brought the other 2.0, his 2.0’s bff. Named her Jazz hands. You can’t pick your name. Sorry.
Welcome to Shut in, (Raleigh). Glad you could make it back to the beach!!
Baywatch 0700 start Saturday. Be there!!!
Coffeeteria at Grinders.
Moleskins;
Thank Dino for the long run during B.O.M.B.S. He felt that my starting point made for too short of a run.
What’s up with the Owls in Charlotte??? #doUlooklikeamouse
Niles, we start at 0700 not 0730. #troublewiththefartsack
According to Last Hasselhoff looks like a cat burgler with that hat. I agree.
Last have you ever seen vision quest??? Look it up. #hoodie
Busted grill we do pull ups not chin ups.
Remember when in the plank you should not be in the shape of a banana!!!
EPO out
