(posted on behalf of Rosie)
The Thang:
Mosey to Parkers for COP
SSH x 25
Imperial Walkers x 25
Arm Rotation – Front x 10
Arm Rotation – Back x 10
Carolina Dry Docks x 15
Mosey on to Mallery Park ball field
Outfield Work (begin at home plate)
Run to RF foul pole
Makhtar N’diayes x 9
Run back to home plate
Squats x 9
Run to LF foul pole
Mountain Climbers x 9
Run back to home plate
Squats x 9
Rinse and repeat x 2
Infield work:
Bear Crawl to 1st then 2nd base
Merkins x 9
Lunges to 3rd and then home
Burpees x 9
Rinse and repeat x 3
Walk over to concession pavilion for 6MOM:
Rosalita x 15
Dolly x 15
Freddie Mercury x 15
Anchor (R) x 10
Anchor (L) x 10
(Thanks for Fair Weather for the Anchor exercise…seems to be a crowd favorite!)
Karaoke run to DQ
Indian Run to Butler Drive
AYG to flagpole
COT
Moleskin
It was good to have the new faces this morning as well as having Fair Weather back. Hope FW’s hamstring holds up, and Inmate and Raffi will be back.
Announcements
Cow Tipper mentioned that there was an F3 phone app to help keep up with F3 news, local contacts, etc. Here are the links:
F3 App
iTunes here
Google Play here
Also, Cow Tipper will begin posting these backblasts and other info on the F3 website. That will be a good site to keep up with F3 happenings. Mash below to get there:
F3 St. Simons news, backblasts, etc. on website
http://f3nation.com/locations/st-simons-island-ga/
Don’t forget about the launch this Saturday at 7 a.m. Several visitors will be here from JAX and SAV for a workout then a coffee/breakfast bite at local coffee shop (Palm Coast). Invite anyone you know who may be interested.
Have a good week!
Rosie
