March 16, 2020
QIC: AOL
The PAX: Sleepy, Sasquatch, Dimples
Four men took an early break from their beach vacations at 30A beaches to get a great F3 workout in. We were missing Curly, who was the main reason that Sasquatch and Dimples showed up – something about too much liquor the night before. COVID-19 social distance rules were in effect.
LORD’S PRAYER
WARM-UP
25 F3 Side Straddle Hops
10 F3 Don Quixotes
10 F3 Frankensteins
Leg Stretches
Roll Call
Arm Circles Front/Back
Arm Stretches
Rinse
THE THANG
1 mile Shake & Bake from parking lot to Boardwalk
1st man carries the flag
Stop at wood fence for 10 high Derkins.
Stop at benches for 25 dips, 25 step-ups each leg, 10 Derkins
Stop at picnic table for 25 F3 Imperial Walkers
Rinse at beach water fountain
Exercises on Boardwalk to Beach
Bear Crawl for 100 feet
Crab Walk for 100 feet
Lunges for 200 feet
Sumo air squats for 200 feet
Rail walk for 100 feet
Joe Hendrix for 100 feet
10 burpees on the beach in thick sand
Mosey back on boardwalk
Stop at benches for 25 dips, 25 step-ups each leg, 10 Derkins
Rinse at beach water fountain
Reverse Shake & Bake back to Parking Lot
Reverse Shake & Bakes with 4 Merkins
Stopping at every bench and picnic table, each man would call out an ab exercise:
25 F3 Flutter Kicks
50 LBCs
50 WWI Sit-ups
25 F3 Freddie Mercuries
20 F3 Scissor Kicks
COT
AOL shared how fortunate we are to be able to exercise like we do at F3 in such a beautiful place like Topsail State Park, especially with the COVID-19 pandemic.
Prayers for Sasquatch, his wife, and daughters.
Curly has the Topsail Q on Wednesday at 0625 CT.
PRAYER
AOL
PLEDGE OF ALLEGIANCE