Pool Season

Pool Season

11 PAX posted at #F3Ascent for their #DRP and here’s how it went down.

The Thang

COP:

SSH x 20
IW x 20
Merkins x 10
Squats x 20

Shortened MARSOC Short Card

Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.

Merkins x 15
Squats x 15
Crunches x 15
Burpees x 5 (Run)
Windmills x 15
Merkins x 15
Mountain climbers x 15
Flutter kicks x 15 (Run)
Burpees x 5
Cherry pickers x 15 (4-count)
Merkins x 15
SSH x 15 (Run)
Back Extensions x 15 (“supermans”)
Burpees x 5
Chain breakers x 10
Merkins x 15 (Run)
Lunges x 15
Hello dollies x 15
Burpees x 5

Partner Work
Mosey over to the bleachers and partner up, P1 runs to the playground and back while P2 performs called exercises until P1 returns, then flapjack.
Step Ups
Dips
Flutter Kicks
LBCs

The People’s Chair (AKA The “Semi Gloss”)
Head over to the school and grab some wall for 3 rounds of the People’s Chair, 2 of which with air presses x 75 an then x50

Jack AB Web
Mosey over to the field and circle up for Jack Webb with an AB twist, substitute Heels to Heaven with merkins, up to 5 and back down. Now Jack Webb with merkins to 7.

Mary:
Flutter x 20
Heals to Heaven x 20
LBCs x 37- Happy Birthday Icicle
Rosalita x 20
Dollies x 20
Merkins AMRAP for 1 minute-Done

Moleskin:
Great work by the PAX today, the temperatures is heating up, and we were sweating early on.
With the heat we need to be aware and it’s not a bad idea to bring some water.
The MARSOC card is a great workout that can be done just about anywhere, as Sony pointed out he does this when he’s traveling. We modified it today, shortening the reps and adding some running so we don’t feel like we’re in one place the whole time.
With BRR season upon us, YHC was looking for a low mileage option today, 1.5 miles today, you’re welcome.
Gullah nearly poked the bear and we almost took Jack Webb up to 10.
Good seeing BLC posting regularly again, good to have you back.
Some new faces out there and those who are relatively new, Billboard, Snoopy, and Fugitive, good work and keep it up.
Thanks to BLC for taking us out.
It was an honor to lead, and please sound off with any mumble chatter.

Announcements:
F3 Dads COl. Beatty Park 9 AM, Mr. Brady has the Q
F3 Golf Friday 7/29, Pre-blast coming Monday
Christmas Party 12/2 Firethorn Country Club, Save the Date