River Walk


5 PAX posted to the Grill for a pleasant stroll along the river on the most Spring-like day this year.  The disclaimer was read and the workout commenced.

Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Hillbillies, Merkins, Plank Jacks, Mountain Climbers, Calf Stretch, Monkey Humpers, Hamstring Stretch

The Thang:

Mosey to river path.  Travel ~ 20 yards, exercise

  • Broad Jump Burpee/ 10 Carolina Dry Docks
  • Bear Crawl/ Sprint/ Plank for 6
  • Crab Walk/ Sprint/ Plank for 6
  • NUR/ ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins)
  • Carioca/ WMDs (10 Wide Merkins, 10 Merkins, 10 Diamond Merkins)
  • High Knees/ Butt Kickers
  • Lunge Walk Indian Run

Mosey to Band Shell

  • People Chair for 10-count each
  • BTTW for 10-count each

Mosey to Pavilion

  • 2 PAX per Rotation of Pull-ups (AMAP), Reverse rows on swing set (AMAP), Squats
  • 20 Dips
  • 10 Pistol Squats each leg

Mosey to Band Shell

Mary: LBC, Freddie Mercury, Flutter Kicks, American Hammer, Imperial Walkers, Climber Taps

During the workout we continued the discussion of the DRP and talked about the importance of laying bricks to build guardrails in our lives – form and build upon positive habits (bricks) in order to allow increasing action with decreasing thought which gives us the freedom of predetermined “what” in order to focus on the “how”.  The stronger the guardrails the more momentum you can achieve in life on our journey to be high impact men (from F3 Q Source).

COT: Welcome Teardrop, our FNG, to F3!