Beach Bod Ready

Beach Bod Ready

With one week until Independence Day; there was no way that I’d let my brothers go to vacation without ab work or curls. No moderation today men.

The Thang:
Quick run over to my truck to put back in my contact that came out. Go ahead and Mosey around our cars and down to the football field – circle up.

SSH x 20
Mtn. Climbers x 20
Merkins x 20
LBC x 15
Flutter x 15

Partner up and spread out across the field. One partner runs to one goal; one to the other. 5 Burpees and run back to the center – 10 hand slap merkins. Plank and hold until all pax finish. 6 inches and hold for 10 count. Recover. Rinse and repeat 3 more times with Burpees; 4 more times with replacing Burpees with 10 Heels to Heaven. Total traveled = 1 mile.

Mosey up to the rock pile/steps. Same teams – pick a lifting rock and running rock. Partner # 1 does bicep curls with the lifting rock while his partner runs to the bleachers with the running rock and does 5 LBC with rock. Total curls per team = 200. Once complete keep circuit going, but do 200 bent rows between team.

Jog around cars until we reach 2 miles total. Circle up for quick Mary: Rosalita x 20; Freddy Mercury x 20.

Done

Moleskin:

– We got only 2 miles; but it felt like 12. Sprints and heat have that effect!
– This was my 1st ever Q at SCMS. Thanks to Goonie for getting me to lead.
– It was fairly moderate – we had over 9 10-counts Simba!
– High Tide makes lifting rocks look easy. We all need to post to a kettlebell Q with his lead.
– Everyone worked hard and hustled. Albeit a tad quiet – we’ll change that next time.

Annoucements:

– Too many to mention: F3 Golf, F3 Dads – SOB land, F3 Christmas Party, F3 Pool Party, COTS (This is the most important!), some other things. Our weekly email will list it all.