DaVinci

DaVinci

Another great Saturday morning to do F3!!  Good site, good guys, here’s what we did:

Mosey across the way and circle up: 10 six count burpees IC, 10 squats IC, 10 MC 10 merkins 10 MC, IC, 10 jump squats OYO.  Onward.

Mosey to fountains.  Run from fountain to fountain, 20 decline merkins at one end, 20 incline merkins the other.  Repeat for 3 sets.  Then 2x dips IC and 10 jumps ups OYO.

Mosey to the hill behind the shopping center.  Stop a few times for Mary.  Then Main Event:

Rock pile ladder running up the hill.  Rock pile 1 = 10 squats.  Rock Pile 2 = 10 overhead presses.  Rock pile 3 = 10 curls.  Rock pile 4 = 10 tricep extensions.  5 sets total if time allows and finish t playground.

Alternate pull-ups and in and outs on the swingset until Six arrives.  The mosey home stopping for: lunges, broad jumps, wide arm merkins, diamond merkins, other stuff, flutter, dolly, can’t remember, and merkins.

Moleskine: I love Saturday mornings.  Really appreciate the effort of the whole group.  Thank you to Dry Rub for making the trip to SOB land.  Great Coffeteria after with the Kiawah running team of Bratwurst, Bunker and Thin Mint.  Special mention to these guys who are taking running to the next level.  Expect big things when they run that race.  Kid Rock is a big time F3 leader.  Not just because he brings iced down bottled water for all the PAX after workouts although that is definitely huge.  He also leads by example and challenges the PAX, then brings encouragement to all.  Triple 7 is bringing it all the time and Marlin crushes the workout as well and great to have Nemo even though he makes the rest of us look bad.  Pleasure to work out alongside you all.  SP