Monday dawned – but only after we finished out workout. That’s right, the sun is getting up a little later these days, and their is a cool, almost cripsness in the air. Final analysis, it’s a great time of the year to work out with F3 on St Simons Island.

SO that’s just what we did – 11 men got after it this morning before the dawn.

Mosey to the flags for a gentle warm up.

  • Side straddle hops
  • Imperial alkers
  • LBAC
  • Tempo Squat
  • Back rotation

First major movement, the dora. Partner up to do some work and some running. 50/100/150

  • merkins
  • big-boy situps
  • squats

Mosey to the living room – face the HeeHaw bathroom and do a Tabata – ON A MONDAY (yes, breaking the rules, but it felt so good). 30 seconds on, 10 seconds recovery, 10 rounds

  • high knees
  • high plank/low plank
  • sprawls
  • heel touches
  • squat jump
  • sid plank
  • alternating lunge
  • SSH
  • Saturday night ride
  • butt kickers

Back out to the gloom and the far cypress tree for Dora #2. 50/100/150

  • carolina dry dock
  • russian twist
  • alternating lunge

Finish up there and then lunge back to the living room where we circled up for PAX Mary. Go around the circle and each member of the PAX takes their turn leading an abdominal exercise. Most folks did an excellent job, but not all. Loveseat is headed back to training after his poor exercise selection.

And with that we were at the COT. We had one FNG – Welcome Layer Cake. Prayers for War Chickens brother recovering from a stroke. Prayer for a local family who lost loved ones in the recent train crash.


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