Conditions: 42 Degrees with light to moderate rain
Intro: Considering there was no chance of avoiding a cold rainy morning in the gloom, YHC decided to recycle a surfing inspired workout from a year ago. Surfing is a longtime hobby and F3’s help with fitness has greatly increased joy in the water. Q wore wetsuit top and swim trunks for laughs, but the outfit became an excellent choice of attire in the cold rain. Pax were in good spirts despite the weather and it was an honor to lead.
Disclaimer
Warm up Jog around Park: High Knees, Butt Kickers, Shuffles, Lunges
Warm UP
Air Paddles IC x 15
Wood Choppers IC x 20
SSH IC x 20
Imperial Walker IC x 20
Merkins OYO x 20
Mosey to Chesnut Street Hill
Cocoa Beach Florida-Endurance
-Triple Nickel 5 reps bottom, 5 reps top, 5 times
Bottom: Merkins Top: Starjumps
-Mosey to Tennis Courts
Sunset Cliffs San Diego California Climbing
-Partner A: wheelbarrow across court, Patrner B: Carry
-Both Partners Lunge Walk/Bear crawl back
-Both Partners LBC’s x 20 between carries.
4 rounds alternating so everyone wheelbarrow 2 times
Grab bricks
Folly Beach SC, Strength
-Circuit 4 cones 50 yards apart on Fair Street
Round 1: Squat Presses 40, 30, 20, 10
Round 1: Curls 40, 30, 20, 10
Round 3: Merkin Rows 10, 10, 10, 10
Put up bricks and mosey to Chesnut and Fair
Cape Hatteras NC (sharks all years), Speed
Run to flag stopping for burpees on the way
-Burpees x 5 at each intersection(3)
COP
-attempted Playing “Surfin’ USA” by the Beach Boys (phone malfunction) so modified to squats standing up and wipeout on Q’s command 20 reps I guess.
Countorama,
COT
BOM (Mayplant)