No Shovel Flag, No Problem

A small but dedicated group of Great Americans found their way through the gloom to Trenholm Park.  What we lacked in a shovel flag (Collar??), we made up for with patriotism.

Conditions:  A very pleasant 72 degrees.

TheThang:

SSH X 30 4CT IC
Merkins X 15 4CT IC
Mountain Climbers X 20 4CT IC
LBC x 20 OYO

Native American Run with intermittent sprints to SF playground (1 Mile), with 3 pain stations along the way

PS 1

• Air squats x 30 OYO
• Merkins x 20 OYO
• 40 Flutter Kicks with 30 seconds of “six inches”

PS 2

• Merkins x 20 OYO
• Mountain Climbers X 20 4CT IC

PS 3

• LBC x 30 OYO
• 40 Flutter Kicks with 30 seconds of “six inches”

SF Playground

• 30 second hang from monkey bars x 3
• 5 pull-ups
• Merkins x 20 OYO
• Mountain Climbers X 20 4CT IC

Native American Run back to Trenholm Park (1 Mile) with intermittent sprints

• 1 minute of peoples chair
• Merkins x 20 OYO
• 1 minute of peoples chair
• 30 seconds max reps of merkins

COT & BOM

Announcements:

• There are various workout groups along the coast for vacationing pax.  Tweet out if you are looking for some company, I’m sure someone will be nearby.
• F3Dad’s this Friday
• Convergence on the 4th at Finlay Park, 8:00, Coffeeteria to follow at the OGM.
• Chipotle Vista for lunch.
• T-Claps to Duckie for moving his fridge on his own