It’s Saturday morning and if I’m on SSI that means one thing. Time to go to the pier for the weekly F3 Sailors Warning workout. Only this week it was different. After skating by for months being part of the PAX, the guilt became too much. It was time to step up and Q the workout.
Had a crew of 11 today. Mrs Howell brought the F3 flag. BM had the American flag and well, well it didn’t make it.
7:00 AM – let’s go. Disclaimer (you can’t sue D2, or anybody else)
Pledge at the flagpole to start, followed by some warmups. Side shuttle hop, weed pickers, little baby arm circles (F&B) and windmills. Mozy to the lighthouse lawn.
Warm up part deux. Jeff Imperial Walkers, Merkin, lunge and some yoga (Warrior 1 & 2)
Mozy to SS Elementary.
The Thang – Box work out. Box has four sides.
Side 1 – Lower Body
- 10 Merkin Wipes
- 20 Super skaters
- 30 Apollo Ono’s
- Sumo Squat waiting on the 6
Side 2 – Upper Body
- 10 Pull Ups
- 20 Carolina Dry Docks
- 30 Squats
- Sumo Squat waiting on the 6
Side 3 – Core
- 10 Big Boy Sit ups
- 20 Superman/Banana
- 30 American Hammer
- Sumo Squat waiting on the 6
Side 4 – Run Thang
Go to the track. Go from point A to point B in the following manner
- sprint and jog back
- backwards and jog back
- karaoke and jog back
- side shuffle and jog back
- Sumo Squat waiting on the 6
The PAX was so awesome today that we did the box TWICE!
I was craving some coffee and a chocolate muffin from Palm Coast so it was time to start heading back. Time to mozy.
Did I mention how awesome the PAX was today – not once did they point out the screw ups by the Q (or I didn’t hear them), so I felt compelled to give my all. We Stopped. In the SSUMC parking lot and paid tribute to Johnny Cash – RING OF FIRE.
Everyone down in a plank, one person does 5 merkins and we go around the circle. If your not merkin-ing, your planking.
Mozy
Did I mention how awesome the PAX was today? We Stopped. On the lighthouse lawn and paid tribute to Johnny Cash – RING OF FIRE
Everyone in the down position of a squat and hold. One person does 10 squats and we go around the circle. If your not squatting your holding a squat in the down position.
Mozy
Did I mention how awesome the PAX was today? We Stopped. At the flag pole and paid tribute to Johnny Cash – RING OF FIRE
Everyone on their 6 – hands and feet off the ground. One person does 5 big boy sit ups and we go around the circle. If your not doing sit ups your holding your hands and feet off the ground.
Did I mention how awesome the PAX was today? (BTW – when I said this, it got an audible groan). We Stopped. And did some quick stretches and called it a day.
Announcement:
- Tinman pumpkin party on 10/29
Prayer request:
- Hee Haw relayed a story of an F3 brother in charlotte who lost his son this week
- Pray for my M as she is leading a group of 8th graders on a filed trip to Washington DC in a week.
F3 St. Simons 