3 PAX hit the shores of Rosemary Beach for a SEAL worthy beatdown administered by yours truly.
QIC: Princess Aurora
PAX: Diamond Cutter, T-Cell
Diamond Cutter and I were staying in a house together and hit the beach early for a 3/4ish mile run to meet up with T-Cell at what we thought was a good halfway point. Except it was more like 300 yards from T-Cell’s spot. YOU’RE WELCOME.
THE THANG:
Once 0530 hit, it was time for a warmup mosey down and back along the shore, throwing in some side shuffles to really work the angles. Followed that up with COP of SSH, Merkins, Squats, WMH, and LBACs.
Now it was time to get our sea legs! Three stations, 3 rounds each:
- Knee Jumps
- Skater Lunge Jumps
- Broad Jump 20 yards and back (PAX serves as timer)
With the legs a’quivering, it was time for some sandy 11s featuring Hand Release Merkins and Hydraulic Squats with a Bear Crawl there and Backwards Run to the start.
This seemed like the perfect time for a rinse, so we got in the water and on our six for some Flutter Kicks and Crunchy Frogs (Difficulty Level MAX). Then we turned it over for 15 Surfees OYO, and some static holds in the bottom of Merkin position as the tide crashed over us.
Closed it out with 25 Jump Squats and then COT/BOM.
MOLESKINE:
The beautiful thing about F3 is the ability to pull together a workout on short notice with some guys on vacation. F3 Rosemary is pushing legit regional status. Twas also glad to have Diamond Cutter back in the mix with us, even if he really had no choice in the matter. I don’t see 4:50 guys throwing together workouts at the beach…
BULLHORN:
- 9/29 – 4th Anniversary Boot Camp at Stonewall – Q/Grow School to follow. Please make plans to be there!
- Final push for checking off those Ironclad requirements. You’ll have until 11:59pm CST on 9/2 to get your entries in. Let me know if you have questions.
- Libeery tonight at Fat Bottom starting at 2000. Bicentennial Man will Q this discussion over Tim Keller’s The Reason for God.
PA out.