Nice cool morning for the brothers of F3 Nature Coast at the District. All participants were seasoned veterans and we jumped right in.
Warm-up
Mosey to the workout equipment
SSH
Baby arm circles
Tempo Squats
Shoulder Taps
Merkins
Mountain Climbers
The Thang
Mosey to corner of Lake Blanche Drive & Monroe Meadows Drive for some light pole action.
Rinse and Repeat at each of the 13 light poles: 5 – burpees, 10 – Carolina Dry Docks, 15 – squats, 25 – LBC’s and then alternating 20 paces of 3 different types of bear crawl, crab walk and then running to the next pole.
Indian Run back to the pavilion. Once we arrived. We did balls to the wall, wall-sit, 25 step-up HW and SSH until 6:15.
COT: prayer for all me to be great humans, husbands and fathers. Live life by the Golden Rule – Treat other how you would want to be treated.