19 Pax posted for the Baywatch workout. Thanks to Shut-in from Raleigh for posting with F3CapeFear today. Welcome to Goofy (Todd Wells, Busted Grill’s son). It was good to see Juneau join us while on his break from training.
CoP – side straddle hop x 20IC, imperial walker x 20IC and mountain climbers x 20 IC
Mosey to parking lot next to Causeway Café.
The Burn – 30 -20-10 burpees, squats and merkins – Pax does 30 burpees and then runs to end of parking lot and back. 20 burpees and run to end of parking lot and back. 10 burpees and run to end of parking lot and back. Repeat sequence with squats and then merkins.
Mosey under bridge and up boat ramp parking lot. Split into small groups or partners. Mosey to beach and then back to AO.
Mary – Thanks to the Pax and those who lead Mary until the Q and six arrived at the AO.
CoT – Prayers – for Mrs. Wells and the medical staff that will be performing shoulder surgery on her and a fast recovery / thanks for the Pax and the ability to workout this morning / thanks for the trials and successes of 2016 / pray for blessings for the Pax and our families in 2017 / help us to see our Lord in everyone we meet today.
Ft Fisher ruck is January 29 and will be 26.2 miles starting at Ft Fisher and ending in downtown Wilmington.
GrowRuck, March 10-12, training for the GrowRuck will occur during the Tuesday and Thursday morning workouts (in addition to the regular workouts). EPO and The Hoff are co-Q for the ruck training.
Thank you for allowing me to lead. – Minecraft
