Supermoon Smokefest

Well the supermoon may have fartsacked but five of F3 SSI’s finest got up and got after it.  Here’s the play by play:

The Thang:

Mosey around the lighthouse to the miniature golf parking lot

Railroad tracks to other end of the parking lot.  Dunphy arrival

COP

  • SSH x 20
  • Oblique crunch right x 10
  • Oblique crunch left x 10
  • Peter Parker x 10
  • Parker Peter x 10
  • Carolina Dry Dock x 10

Mosey to pier parking lot

Ark loader

  • Crab walk forward + 5 burpees on return
  • Bear crawl + 10 lunges on return
  • Frog hop + 20 LBCs on return
  • Boo boo bear crawl + splash merlot on return

Pavilion circuit

  • Bunny hop up stairs
  • Sprint across pavilion
  • 20 lunges on other end
  • Mosey around to waterfront benches
  • 10 derkins
  • Mosey back to starting point
  • 20 LBCs

Rinse and repeat, substituting:

  • 20 jumping split squats
  • 20 dips
  • 20 rosalitas

Mosey to ring of benches for quick 10 step ups (cadence disaster, OYO next time)

AYG back around pavilion loop to the flagpole

COT

Naked Man Moleskin

Beautiful, crisp morning to get a good sweat in.  Don’t let these cooler temps keep you in the fartsack.  Once you get moving, 50 degrees is absolutely perfect for a workout.  Plus, if you we know you’re fartsacking because of the temperature, we just might mosey to your front yard and have an extra loud COP next to your bedroom window

Announcements

GrowRuck weekend is upon us.  First and foremost, let’s keep all of the participants in our prayers for a safe and successful event.  Friday night there will be a party at Go Ruck HQ.  Saturday morning, we’ll post with the rest of the PAX in Jacksonville which will be immediately followed by breakfast (bring $5) and Grow School.  We’ll load up a clown car and leave from the Winn Dixie parking lot at 5:30.  Back on the island around 11.  Let me know ASAP if you’re joining us.

NO REGULAR SATURDAY WORKOUT THIS WEEK – NOVEMBER 19

F3 SSI will participate in some sort of third F activity going into the holidays.  More details to come.

Bridge Run is coming in February.  F3 will field a team.  More details to come here as well.

Until next time!

Cow Tipper

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s