A beautiful but humid morning for an F3 workout.
3 PAX met up at the Bartram trail.
Disclaimer was given.
Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, SSH, Toy Soldiers, Best Stretch Ever, Mountain Climbers.
The Thang — Escalator style
Start off with 10 Burpees and ran out on the trail to 1-mile marker. Stop each 1/4 mile for exercise:
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10 Burpee
10 Burpee + 20 Merkins
10 Burpee + 20 Merkins + 30-count Six Inches each
10 Burpee + 20 Merkins + 30-count Six Inches each + 40 Step Ups
Return to Parking Lot
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10 Dips
10 Dips or Diamond Merkins + 20 Carolina Dry Docks
10 Dips or Diamond Merkins + 20 Carolina Dry Docks + 30 Lunges (10 Reverse; 10 each Side; 10 Squats)
10 Dips + 20 Carolina Dry Docks + 30 Lunges + Mary
Mary: Dealer’s Choice — 15 American Hammers; 15 Slow Freddie Mercury; 15 Full Crunches
COT: we were joined by a friend who was running a virtual 5K; prayers for PAX and our nation
Pocahontas and I went to Four Twelve for coffeeteria; it was great to be able to order and sit outside to eat. Met more friends/acquaintances; it was good to be out and interact with more people.
Another thoroughly enjoyable morning with good friends.