Preamble:

It’s Friday…let’s finish the week strong.  And the usual disclaimers…please don’t sue F3, Windward, Cookie, or yours truly.  Also, yours truly is not an expert so modify as needed.

Warm-O-Rama:

A quick mosey over to the Windward American Flag for few SSH, Copperhead Squats, Weekpickers, and Imperial Walkers.  Now that the formalities are out of the way, let’s make our way to the boat launch entrance.

The Thang:

The Thang 1.0…Hill Drills

We’ll be doing exercises at the bottom and top of hill that has a bit of a deceptive incline.  I know from experience and Townie let it be known he has a rather strong distaste for this hill just around the corner from his home.  Pretty sure I heard False Start grumbling about the same.

25 Merkins at the bottom, 100 SSH at the Top

OH NO!  My winkie is gone…the Wind took it.

50 Mountain Climbers (A) at the bottom , 75 Squats at the top

75 Squats at the Bottom, 50 Mountain Climbers (A) a the top.

100 SSH at the bottom, 25 Merkins at the Top

The Thang 2.0….Meet me in the Middle with a very modified Four Corners (the sports park field was less than dry).

Time flies when you’re having fun…so much fun we had to cut this part short.  Had we gotten it all in it would have looked a little something like this.

In the Middle…

10 3x Plankjack Burpees

10 3x Merkin Burpees

10 3x Squat Jump Burpees

11 Bring it all together (from the above) Burpees

In the 4 Corners, which was nothing more than a straight line…

50 LBC’s

50 Plankjacks

50 Monkey Humpers

50 Squats

And as mentioned, time flies so we cut this a bit short and mosey’d our way back to the Flag with at least four stints of Hallelujah’s…arms up!

3 rounds of Mary…Flutter kicks,  J-Lo’s, and buzzsaw….aaaaaaaand that’s time.

COT:

Cookie is off to PR tomorrow for some fun and some business.

Zohan will be rucking this weekend in support of NLB.

Welcome to our FNG, Legolas, for joining us today.

A quick prayer giving strength to the men of F3 going their best at home, at work, and in the community.  Prayers and thoughts to those affected by the covid or anything else.

Thanks to all at the Windjammer, it’s a great group here and I’m always honored to lead a beatdown.

Naked-Man Moleskin:

As I mentioned, I took my older daughter skiing for the first time in NC this week.  While I’ve snowboarded several times over the years, I hadn’t been skiing in close to 15 years.  Apparently, it’s like riding a bike and it came right back to me.  No double diamonds this time….it was all about teaching Kate to ski and spending some quality time with her.

These are years not to be missed, take time with your kids when you can…All too often, I get sucked into work including weekends.  It was a truly rewarding experience to shut down the work for a few days and spend some time on fun and focusing on the important things….which also happens to be why we work in the first place.

Have a great weekend, everyone.