Thursday 5:30am, beautiful morning for a beatdown. 16 Pax including 2 FNG’s (Villa and Smoggy) ready to workout and get some Mosey on. Big Papi, Vanilla Ice, Grouper, Hitchhiker, OPossum, Belding, FNG’s (Villa and Smoggy), Haka, Smokey, Vanellope, Saint, Showdah, Waterboy, Miley and Apnea.
5 principles of F3.
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Workout:
Mosey to roundabout:
Warm up consisted in the following: SSH and Mountain Climbers, we immediately went straight to the no mercy workout.
1st run: Bear crawl around roundabout, mosey to first stop (10 merkins) mosey to dead end 10 squats.
2nd run: Bear crawl around roundabout, mosey to first stop (10 jump squats) mosey to dead end 10 BBS.
3rd run: Bear crawl around roundabout, mosey to first stop (10 burpees) mosey to dead end 10 mountain climbers.
Next workout:
Indian run to the reserve club house with 1 stop of 10 flutter kicks.
@ club house parking lot:
10 runs of Merkins suicides.
Mosey to LLR dock while Haka reminded a driver to ” Use your blinkers” lol! Good job Haka!!!
Quote of the day ” Haka is a good guy” Grouper.
WE LOVE HAKA!!!
@ Dock:
20 step ups
20 erkins
20 merkins
20 dips
Mosey to BB courts but first some good sprint to get our heart rates going.
Prayer for Waterboy’s wife and Belding’s friend.