F3 Gold Rush
Plant. Grow. Serve.
Offshore Excursion

Offshore Excursion

21 in the moist gloom! (My 2.0 hates the word moist.) Thanks to Offshore for leading Sancho, Brass Monkey, Thumper, Pyro, Chamomile, & shorty Floss, Bandwagon, Razzmatazz, Compass, Kilt, Sereno, Tech Deck, Schwartz, Schmear, Jolly, Soft Kitty, Sideboob, Coleman, Singlet, former FNG Birdie, & YHC (Bartman).

From Offshore: Thank you Gents for joining me for the offshore excursion! I appreciate you all and remind you of the verse that I truly feel speaks about what is happening at F3
Proverbs 17:17.

Back blast:
Warm – a – Rama

In cadence side straddle hops

Indian run to aquatic center
Ricky Bobby way back

Baseball Diamond Workout Done in parking lot due to rain
Home Plate = Dry Docks – 15 in cadence then rotate home plate controls the tempo no one rotated until home plate is done everyone rounds the bases

1st base Squats
2nd base – Diamond Merkins
3rd base Big Boys sit ups

Penalty Box Stations 2min then run to the next station whole circle to the next station – stations on the opposite side of the crosswalk . HIMS run around not through crosswalks. both stations are doing same workout

1st round Quick Feet x2 + Squat
2nd round Hurdle + Burpee
3rd round Jumper Over Box + Skater lunge
4th round Forward Hurdle + Bear Crawl/Crawl Bear around penalty box

In cadence:
Wheel of merkins
Carioca jacks
Joe Louis
low flutter
Low Dolly
High Dolly
Freddie Mercury

Leave a Reply