Spring Break in NMB!

Conditions
45.  Quite a bit chillier than yesterday!

Spring Break and heading to NMB.  No drama this time from drunken fools wandering the streets.  Which was good as we had time to get some hard work in!!  Got to visit with Viagra and Cubbie, and meet Scotty Moe and Bulldog #DR.  Great seeing Burgandy again, and glad that he didn’t get run over by another visiting regular – Hefty!!  Got into town late last night and booked it to #Timeshare for YHC’s Q.  #Honored you came out Brother!!  Always great seeing ya!!

1 minute warning; Disclaimer

COP
SSH x 25 IC
IW x 20 IC
TTT x 15 IC
Tempo Merkins x 15 IC
Flutters x 25 IC
Tempo Squats x 15 IC

Head across the street for The THANG
AMRAP all day – You versus You; push yourself!

1st round – Upper body PUMP
Start in the center; run to a corner; do 10 reps of exercise; Run back to center; do 5 burpees; next corner; exercise; center; burpees; etc etc
Exercises:

• Merkins
• CDD’s
• Wide Arm Merkins
• Diamond Merkins

Plank in center near end; talk a bit about F3’s Mission
5 Burpees together

2nd round – Legs
Same pattern – center this time was 10 jump squats
Exercises:

• Squats
• Prisoner Squats
• Sumo squats
• Reverse lunges (5 each leg)

Al Gore hold on the 6

3rd round – Core
Same pattern – center this time was 10 Heels to Heaven
Exercises:

• LBCs
• BBSU’s
• Flutters (2 count)
• Turkish Get-Ups [You are welcome Viagra!!]

22 Merkins for our Veterans to end – #22Kills

Run back to start and it was TIME!

COT
Count-O-Rama – 7 – 4 locals; 3 #DR
Name-O-Rama
Prayer requests for marriages
Prayer requests unspoken
BOM by YHC

Moleskin
– Cooler weather felt good
– Everyone pushed hard this morning and lots of good fellowship!
– Honor to be out there with you all!

Announcements
– Check website for all the goings-on….Burgandy’s #3rdF and lots of other stuff!
– #DR men – plenty of options tomorrow and Saturday
– 3 year F3GrandStrand anniversary coming!!!  June 9 – DO NOT MISS!

Aye!
OneCall