Dyngus Day Fun

Dyngus Day Fun

15 PAX (1 FNG) made the right choice and posted at #F3Basecamp, here’s out it went to down.

COP

• SSH X 25
• Merkins x 10
• IW x 25
• Mountain Climbers x 10

Off Campus

Head out of the SCMS parking lot make a right on Strawberry Lane, then a right on Rosecliff to the bottom for 7’s, Merkins at the bottom with Squats at the top.

People’s Chair:

Return to the AO and Grab Some Wall,  for  two rounds for Air Presses x 50.

Partner Work:

Mosey down to the bleachers, partner up, size and speed does not matter. Partner 1 takes the lap up the stairs, around the railing and back while Partner 2 performs called exercises until Partner 1 returns, then flapjack.

• Round 1-Flutter Kicks
• Round 2-Dolly’s
• Round 3-LBCs

Mary

2 minutes left, return to the SP for some Mary

• Rosalita x 15 IC
• Flutter Kicks x 10 IC

Moleskin:

• Great work and turnout by the PAX today following the holiday. Good to see new and familiar faces.
• YHC wanted to keep things moving and everyone was pushing themselves, we covered 2.5 miles today.
• Hammer and Sledge are quite the F3 Dad and 2.0 combo, Sledge knocks it out of the park at every workout.
• Many #Respect PAX bringing it today, awesome.
• Welcome Pull Tab from Bozeman visiting family this week EH’s by his son Brisket.
• Thanks to Simba and Fireman Ed for the opportunity to lead and for YCH to redeem himself after a #NoShow Q couple weeks back.
• Thanks to Smash for taking us out and please sound off with any mumble chatter.

Announcements:

• Team Spearhead Red, Light, & Blue GORUCK event 5/14/16 benefitting Charlotte Bridge Home
• USMC Mud Run 4/30 sign-up is live, Pre-blast here: http://f3nation.com/2016/02/29/2016-mud-run-preblast/
• Blue Ridge Relay 9/10 Pre-blast here: http://f3nation.com/2015/12/30/2016brrpreblast2/
• F3 Dads Night with the Charlotte Knights 5/14, Pre-Blast here: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/