Four men met at sunrise at the prettiest AO in F3 nation. Our group was small but mighty.

We first headed to the pier for a little dynamic stretching and basic warmups while taking in the amazing sunrise.

Then we mosied. After a few wrong turns we eventually found a tiny stretch of sand to workout in. Then we did sets of four reps apiece of the following:

  • bear crawl 25 yds, 5 merkins, mosey back (repeat x4)
  • lunge walk 25 yds, 5 jump squats, mosey back (x4)
  • burpee broad jump (over the giant water pit if you could), 5 merkins (x2)

then we moseyed again. we went all the way to crab trap – inmate would be proud. then back to the flags. 5 min of Mary, then COT.

enjoyed the coffeeteria with the whole crew that was out there plus my whole other crew I picked up at home.


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