Beach Please!!!

Today was this groups last chance for a beach WO. Weather was perfect, 63°, mostly sunny, UV rating if a 5-Moderate. 5 Pax showed up to get better and show that F3 doesn’t get up for easy-even on vacation!! (Disclaimer:start time was pushed to 8am CST 😉). Here we go…

Q: Methane

Pax: Iceman(R), Diablo, Jitterbug(R), Double Down (R)

COP

SSH 15 ic

ABE VIGOTA 16 ic

MOUNTAIN CLIMBERS 17 ic

IMPERIAL WALKERS 18 ic

PLANK JACKS 19 ic

COPPERHEAD SQUATS 20 ic

THING 1:

Divided up into 2 groups. G1 did 10 dips while G2 did 10 Wall Jumps, then rotate. This continued for 4 minutes

Moseyed to the Beach…..

THING 2:

We did a Triple Nickel with one side of 5 Merkins and the other side was 5 StarChild Jump Squats. Mode of transport was Bernie Sanders up and mosey back. 5 times…

THING 3:

We broke into 3 Groups, small groups. G1 did an exercise while G2 moved to relieve G3 doing an exercise. These continued for 4 minutes each.

1-LBC & Burpees w/ bear crawl

2-GasPumps & Divinci’s w/ lunges

3-FlutterKicks & MonkeyHumpers w/ Bernie Sanders…..yes, MonkeyHumpers, yes, on the beach. We expect enrollment to skyrocket in the Silver Dunes area.

We finished the workout with a Little ultimate frisbee. 1 Burpee for all on dropped passes, 3 burpees for a turnover or giving up a touchdown.

COT

Gave thanks for a beautiful week, great friends and safe travels for all. Shoutout to Jitterbug who came to Florida for a vacation and posted 4 times. Great to have him join the F3 Nation!

Methane out!

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