Tuesday, September 8th
This morning 8 pax showed up for a classic Ironman workout
The warm up consisted of arm circles and walkouts and the workout was two fold
- Short intervals (2-4 minutes) of weighted exercises – Squats, bent over rows, merkins’, thrusters
- followed by a very short ruck – 75 yards or so
- repeat until everyone is having fun
I tossed in several plank-O-ramas to attack the core and ended with everyones favorite boat and canoe to finish up the morning
We had a fellow F3 HIM join us this morning from Boone, NC. He will be here for the week on vacation.
No announcements. Prayers for All.
Patrick ‘D2’ Jeter
F3 St. Simons 