Iron Island

6 Men of F3 gathered for another 70 and Sunny beatdown. This time we headed to the beach. Let me grab my water wings…

Warmorama:
Seal Jacks x15, Mountain Climbers x15, Copperhead Squats x15, Burpees x5.
Mosey to the Wall: Balls to the Wall 1 min, Wall Sits 1 min.

Mosey to the Beach
Round 1: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 2: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 3: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 4: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.

Mosey to the Boardwalk
Round 1: Box Jumps x10, Arm Haulers x10
Round 2: Box Jumps x10, Arm Haulers x10
Round 3: Box Jumps x10, Arm Haulers x10
Round 4: Box Jumps x10, Arm Haulers x10

Hammerhead and Whirligig – were free to lead.
Merkins x20
Gravel Pickers x20

Mosey back to the Flag.
Sprints x5
6 Minutes of Mary.

COT: Amy Grant took us out.
Coffateria at Magic Beans.

The PAX at CapeFear really went out of there way to make me feel welcomed this week. Enjoyed the workouts, the mubblechatter, Coffateria and Q Source 3rd F this morning. Well done CapeFear.