Always 70 and Sunny
Always 70 and Sunny

Shaking off the Killer B’s


A group of vacationing beach goers took to the sands of IOP (Charleston, SC) to work off the effects of the previous evening, and here is what transpired:

  • COP
    • 25 SSH
    • 20 IW
    • 20 Russian soldiers
    • 20 Russian Kickbacks
    • 20 FM
    • 10 2x merkins
    • 15 Pickle Pounders
    • 20 Helicopters
  • 10 minutes of burpees
  • Beast
    • 2x Flutter kicks
    • WWII sit-ups
    • Storm squats
    • Crab cakes
    • Monkey humpers
    • Merkins
  • Mosey to back to the football field for an abbreviated arch loader
    • Bear crawl
    • Crawl bears
    • Bunny hop
    • Crab walk
  • 25 PLTs
  • Mosey to the wooden benches for dollar bills
    • 25 dips
    • 25 one-legged step-ups
    • 25 dips
    • 25 one-legged step-ups
  • COT with YHC taking us out

It was a morning to shake off the killer B’s – BBQ, bourbon and baked goods.  For many in the PAX, this was an initial introduction to F3, and YHC made sure to point out that no one is safe from the summer of burpees.  17-Year-Plan shook off the effects of shoulder surgery to put in a strong showing, and Ferret Esquire, an accomplished Iron Man triathlete, kept a strong pace.  Apparently this workout was not enough for him as he went running in the afternoon.  The PAX in Charlottesville needs to put the headlock on Panama and get him out there regularly.  Many of the early morning beach goers were perplexed with the activities of the PAX, and jumping in the pool or ocean post-workout was definitely a welcomed reward after the workout.  The PAX more than earned their post workout high calorie breakfast.

Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun.

God is good all the time!



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