The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown!
F3 introduction and disclaimer
Warm-Up
- Arm Circles – small, medium, big – forward and backwards
- Roll out the neck
- Plank walkouts into peter parker, merkins, up dog, down dog
- Squats
- Side straddle hops
Mosey to the beach. The tide was super high so this ended up being a long one.
The Polar Plunge – The water was honestly to warm to even call it this. Lock arms and incadence lunges into the water.
Beach workout #1
- Fully submerge into the ocean and exit to the cones
- Cone 1 – 1 burpee
- Cone 2 – 2 burpees
- Cone 3 – 3 burpees
- Cone 4 – 4 burpees
- The Flag aka Cone 5 – 5 over the shoulder using a ball or sandbag
- REPEAT for several rounds
Workout #2 – The Crawl
- Flutter kicks
- roll right
- merkins
- roll right
- big boy sit-ups
- roll left
- merkins
Hold a big plank for the TUNNLE OF LOVE, obviosly performed in a few inches of water.
wet and sandy – find soft sand and cover yourself (head to toe) find Earhart and have him inspect you for proper coverage. If you fail insepection repeat until you get it right. Pass – then back into the water to clean off.
We finished off the beach portion with 22 surfees (a burpee in the ocean)
Mosey back to the big flag. 99 single count mountain climbers for betty white.
COT
Prayers for Lucien (Yogi’s 2.0) – Surgery is scheduled for monday.
January fitness challenge. 1 minute of merkins, 1 minute of squats. per day. keep a recond of the daily numbers.
F3 St. Simons 