Summer of Stones

Pax: QIC Stones,  

Warmup:

SSH x 25 IC

Arm Circles IC x 20 each way

Warm up burpee mosey to boat landing

Burpees x 5 OYO (completed at 5 intersections)

The thang:

Location Oyster Factory Boat Landing

Hill-evens (11s with a hill)

Wide Merkin at the top of the landing/hill

Diamond Merkin at the bottom of the landing/hill

Pax that finish early are to help the remaining pax.  #nomanleftbehind

Slow mosey back to the flag with mary mixed in:

6 inches for 10s (keep legs up)

Flutters x 10 IC

6 Inches for 10s

Returned back to flag right at 6:00 AM

DONE

Announcements:

Doing the P200?  Now is the time to hard commit #HC.  Let Judge Judy know if you plan on participating as he will be assembling teams some time this fall.  Don’t think you can do it?  FALSE.  You ran a total of 3.2 miles this am and did burpees and merkins for 45 min.  Give it a try…you won’t regret it.

 

Webiste is up and running.  Please check it out when you have a chance.  www.f3lowcountry.wordpress.com

 

Moleskin: Good times this morning with my F3 brothers in the gloom.  28 pax is amazing.  Gotta give the workout MVP award to my boy Swanson. He struggled through the running this am but didn’t give up.  The pax rallied around him and pushed him to finish.  Great work Swanson and great work by the pax for jumping in and helping Swanson push towards the finish line.  #nomanleftbehind It was a pleasure to lead this group of men this AM.

Until next time,

Stones

 

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