Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
walk for about 12 minutes to get the blood moving and finally get my mind right to actually exercise. It wasn’t easy.
This wasn’t part of the workout. it was more about motivating myself to actually do something.
THE THANG:
Hop on a beach cruiser and start pedaling and figuring out what to do.
Stop at the church on Pawleys for a circuit.
25 merkins
25 LBC’s
25 SSH
1 minute wall sits
x 4 rounds
Hop back on the beach cruiser and continue to the far end of the island. turn around to come back.
2nd Circuit
40 merkins
40 LBC’s
40 SSH
40 squats
x 4 rounds
Hop back on the beach cruiser and stop at the Church again for one more round of 40 to get to 300 reps.
Hop back on the beach cruiser and make it to 6 miles total. total time 54:49.
ANNOUNCEMENTS:
– F3 DADS is every Friday morning at 0700. Emily Douglas Park. Robber is the AOQ.
– Crazy Train week of July 24th.
– 8-5-23 is a Q school
– 10-14-23 is the 11th Anniversary of F3 Columbia
COT: