3 showed to get the week started off right.
Warm-up
SSH X 10 IC, Merkins X 10 IC slow count, Cherry Pickers X 10 IC
Thang
Run to boat launch from clubhouse
Circle in gazebo for the Individual Medley. Another gem discovered from the F3 website. I was a swimmer growing up so was pumped to find this set. See below for description from F3 Nation site. We did Burpees, Merkins, Flutter and Squats. Started at 5 reps up through 10 reps and held 5 sets at 10 reps.
Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you're fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover.
Run approx 2 miles through the hood ultimately back to clubhouse with pain stations:
PS #1 – 10 merkins, 20 LBC, 10 merkins, 20 LBC, 10 merkins, 20 LBC
PS #2 – 10 merkins, 10 squats, 10 CDD
PS #3 – 5 bupees, 20 LBC, 5 burpees, 20 LBC, 5 burpees, 15 FLBC (flutter kick while doing LBC's) – all OYO
Last 0.25 mile to clubhouse was AYG
45 seconds left – AMRAP merkins
Totals: 100 burpees, 125 merkins, 2.5 miles running + abs
Moleskin
- Tight grouping arriving at 0530 on the dot together
- Full agreement that we all considered staying in bed at the beginning of the workout
- Full agreement that we were all glad we didn't at the end of the workout
- Lots of discussion about COVID-19…..hopefully people are taking this seriously
- Prayers for Surf's MIL Joyce and his brother and family
- Prayers for the Friday family
- Prayers for all the healthcare professionals working through this situation
- Pinky took us out – thank you and well said