The visitors have landed…



74 degrees, light and variable S, high humidity

The Yacht Club was privileged to have Guinness as a guest Q ( representing F3MECA & F3Tradition). As men continued to bolt from their cars and head toward the SF, the Q gave a running DISCLAIMER…and it began.


Mosey around oval to Warmorama

Side Straddle Hop x20 IC
Imperial Storm Troopers x20 IC
Cotton Pickers x20 IC
Low Slow Squats x20 IC
Windmills x20 IC
Mountain Climbers x20 IC
Plank Jacks x20 IC
Merckens x10 IC

Mosey toward Wayback Burgers
Stop at circle
Dying Cockroaches x20 IC
WW2 Sit-ups x20 OYO
The W x20 IC
Plank Leg Raise x10 each leg

Mosey to Wayback Parking Lot

Bear Crawls
Frog Walk
Broad Jump

Mosey back to flag
Dips x20IC
Incline Merkins x10 IC
Partner Patty Cake Merkins x20
Decline Merkins x10 OYO
Step-ups x10 each leg
Partner Pull-Ups x10 each arm

Mosey to yoga central

Dying Cockroaches x10 IC
WW2 Sit-ups X20 OYO
The W x10 IC
Plank Leg Raise x10 each leg

It was a privilege to guest Q at F3HiltonHead this morning and to be back – a year ago I was at the Hilton Head’s second workout with Squid Q’ing. It was great to be a part of a Convergence of sorts with the Hilton Head Pax and guests from Louisville, Marietta, Charlotte and elsewhere converging while on vacation. We had one young man at 8 years of age and another young man at heart at 72. That’s F3Nation for ya.

The Hilton Head Pax have an early start time of 05.15 which is a whole 15 minutes earlier start time than most AOs and even earlier than when the birds start chirping. The reason I choose to Q is so I can be a contributor and because it helps me to be more involved – Q’ing gives me Q adrenaline. It was beautiful morning in Hilton Head working out together, maintaining our health with an amazing group of men. Let’s do it again. See you in the gloom!

An amazing Event/Beatdown Tomorrow: F3LowCountry region has done something amazing, they have raised $60,000 and they are giving this money away to charities tomorrow morning after the Beatdown in Bluffton at  Michael C. Riley Elementary.

 Guinness is headed to the beach.

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