• When: 03/19/2019
  • Workout Style: Boot Camp
  • QIC: Suitcase
  • PAX: Ron Burgandy (RESPECT), Blart(RESPECT), Peewee, MeeMee, Bedsore, Holiday Mansion, Aflac, Frosted Flake
  • AO: Back Blasts, Morehead City, Queen Ann's Revenge

To be a day away from the official start of spring, another brisk North wind greeted the PAX at the F3 Carterico Mothership.  As the disclaimer and mission statement was being given, I turn around and Ronnie B has his shorts around his ankles.  Luckily the temperature was low enough that man tights were in play.  Not really sure what was happening but I’m pretty sure I botched what I was trying to say.  During the chaos, I was able to throw out there that my tenure as sight Q is winding down so anyone making eye contact is a possibility.   The goal today was do as many stations as I could keeping us always moving.  This is how it went down.

We moseyed to the basketball court for Warmarama that included Side Straddle hops, Sun Gods, Wind Mills, Cotton Pickers, and some stretching.  Since March Madness Is beginning, we stayed on the court for:        Suicides forward

Parking lot curb  toe touches

Parking Lot curb merkins

Suicides Sideways facing

Bear Craw to mid court and lt Dan the rest of the way

Crab walk to mid court and lt Dan the rest of the way

Parking lot curb toe touches

Parking Lot curb merkins

Starting on one end of parking lot-go two parking space lines, 12 hand release merkins, go two lines-11 hand release merkins, continuing to 1 hand release merkin

Going back we changed from Hand Release Mekrins to single count plank jacks

Next we did parking space burpees half way down the lot

From the parking lot we did a mosey around the trail back to the shelter for:

10 count ea dips, erkins, derkins, step ups. After first round we a sprint on soccer field and back to shelter for another round of exercises.  Back to the field for another sprint.

With some time left, we did a round of 7’s including squats and plank jacks as the exercise.

After finishing, to the flag for Mary to work the core since we did a lot of shoulder work.

Announcements:  Core Sound run is April 6, 5k and 10 k available.  We need a strong F3 turnout.

Prayers: Lassie’s Brother, Snyder family and Atlantic Beach Fire Department

YHC took us out in a standing ball of man

Until Next Time-Suitcase


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