11 PAX including 2 FNGs, took the SSE mini-track for a spin this morning.  Commence beatdown:

The Thang:

Mosey over park picnic benches to the SSUMC parking lot for COP

• SSH x 20
• Hand release merkins x 10
• Peter Parkers x 10
• Parker Peters x 10
• IW x 15
• XYs x 10

Mosey to the track for A Mile The Hard Way:

• Lap 1: backwards run
• Lap 2: lunges
• Lap 3: bear crawl
• Lap 4: sprint

Mosey down Demere back to the SSUMC lot

Rocky Balboas – 30 sec

Bunny hops – 30 sec

Mosey to the waterfront for 6MOM (six inches while we wait for the six):

• LBCs x 20
• Heels to heaven x 10
• Plank with arms and legs high
• Low plank (six inches)

AYG back to the flag

COT

Naked Man Moleskin

Today’s workout based on a beatdown I got from OBT back in 2013 in Charlotte.  Using the “mile” part of the title very loosely as my rough measurements put one lap at .1 miles instead of the typical .25.  Be glad my mumblechattery friends!

Great to have two FNGs out today.  Welcome to Stumpy and Rust Belt.  Hope to see you out there again Thursday and Saturday.  Remember, it doesn’t get easier, you just get better.

Tclaps to TwinkleToes for taking us out.

Announcements

GrowRuck class 001 is coming in November.  First of its kind event for F3 Nation.  Hee Haw and TwinkleToes are already registered.  Get on board as soon as possible – only a few slots left for the GoRuck Tough.  If you can’t make the overnight portion, you can still attend the morning workout and GrowSchool in Jacksonville.  All the details here: http://f3nation.com/2016/06/20/f3-nation-growruck-001-jacksonville-fl-preblast/

Saturday, August 20th we’ll replace our regular Sailor’s Warning workout at the pier with an Ernie Double Down.  Check out details here http://f3nation.com/2016/08/02/run-with-ernie-convergence/

If you’re not already using the F3Nation app, I’d encourage you to download and starting making use of it.  See all of the backblasts, Twitter feed (without having to have an account), PAX directory, and more.  Shoot me a note or text and I’ll give you the password to get logged in the first time.  Once you’re logged in, update your profile information and make your contact info public (if you choose) so that we can all stay in touch.

Have a great week out there.

Aye!

Cow Tipper