Freed to Run!

Freed to Run!

Workout Date:

07/15/2018

QIC:

Skidmark

PAX:

High Interest, Goldberg, Skidmark (QIC)

The Thang:

Conditions:  Perfect!  (about 66 and breezy)

6:00 – not much time to talk.  Disclaimer.

Short mosey to sand.

Warmup:  SSH IC x 20, 6 Burpees, Imp Walkers IC x 20, 6 Burpees, Windmill IC x 20, 6 Burpees, Hillbillies IC x 20, 6 Burpees, TTT IC x 20, 22 Merkins.

Beatdown:

Mosey North to next beach access to cut across to Blvd.  Stop at area for 100 Rocky Balboas.

Mosey North on Blvd.  Stop at exercise area.  1st PAX did 10 pulls ups, 2nd PAX did SSH, 3rd PAX did Plank Jacks and we repeated once.

Mosey North on Blvd.  Stop at benches for a quick 40 Dips.

Mosey North on Blvd.  Stop at exercise area.  1st PAX did 10 pulls ups, 2nd PAX did SSH, 3rd PAX did Plank Jacks and we repeated once.

Mosey North on Blvd to next access to cut back to sand.  30 Squats and 20 Merkins.

Mosey South on beach.  30 Lunges and 20 Wide Merkins.

Mosey South on beach.  30 Prisoner Squats and 20 Ranger Merkins.

Mosey back to starting place.

Quick round of 7s with Big Boys and Burpees.

Time!

We made some chatter about Freed to Lead during mosey and COT.  Great book that really wraps up what is special about F3 and how its simplicity helps to solve the “Sad Clown” problem.  Highly suggest to read it if you have not.

Honor to Q!

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