Water Safety PSA

by | May 21, 2019 | Backblasts | 0 comments

A lucky thirteen came out to the Quarry in preparation for the unofficial start of summer with a helpful Water Safety Public Service Announcement and visual aid brochure.  The group assembled proved to be both amphibious and ambidextrous.

Warm-O-Rama

Run to back parking lot. SSH, TS, Windmill and Cherry Pickers

The Thang:

The Murph

One lap around the school followed by 10 sets of

  • 10 pull-ups

  • 20 mercans

  • 30 squats

We then did a couple laps around the track and followed by

  • CDD

  • Apollo Anton Ono

  • Diamond Mercans

  • Burpees

Mary

Ab sampler across the Pax as follows:

  • W/V ups – Natty Lite

  • Can Opener – Pinky

  • Leg lifts – El Tigre

  • Mason Twist / American Hammer – Slow Roll

  • Box cutter – Grip

  • Low flutter – Arizona

  • Freddie Mercury – 704

  • Leg raise 60 seconds – Hochuli

  • Low Dolly – Tool Time

Moleskine

  • Welcome 704 back into the F3 rotation after a dual hip replacement and doctor clearance. Great to see you back.

  • Pinky is soon to be summering in the Hamptons and should be more regular in the MIL rotation

  • We divided and conquered to do the Murph reps today due to the strong numbers. Q is honestly not sure if he did 8,9,10 or 11 sets since I did miss the group accountability aspect in counting when doing this together

  • From the big idea department – You could use a 5 gallon keg to fill and then serve carbonated mixed drinks on tap. That will surely leave a mark, so may only be appropriate for something like a kids birthday party

  • The leading cause for hip replacements in males younger than 40? Promiscuity

  • Technically the Murph has a 1 mile run bookended at the beginning and end but we may have shortcutted that some. Or a lot.

  • The Lake Norman Relay is an F3 sanctioned event and will be occurring on Saturday October 19th. https://f3lakenorman.com/announcement/the-lake-norman-relay-coming-to-you-on-october-19-2019-save-the-date

  • For runners, the teams (up to 6) will need to complete the following:

    • Four (4) 5K Loops, and

    • Four (4) 10k Loops, and

    • Four (4) 15k Loops

    • That is 120k total for roughly 72 miles.Which is about 12 miles each for a team of 6, give or take

  • While Q does not like running that much (I’m conflicted), the compelling aspects of this event look to include:

    • Its local

    • There are no vans to rent

    • You do not have to have a set order to run your loops

    • You get to have a tent city and relax in a lawn chair between legs

    • Proceeds from the race are for charity

    • The loops will start and end at a brewery (D9)

  • Whaddya think about an MIL F3 team?

  • There were some good water safety lessons shared today

  • The Monday Memorial Day workout for Momentum Monday may be led by Mojito and also may be moved back to 7 am to allow for more to participate. Stay tuned

  • Including the helpful water safety graphic shared in the pre blast one more time for your reference purposes

  • I kid because I love

  • That was fun. Great job men!

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