6 men posted
Overcast, calm, 11 degrees
**Warm up
Maestro Lap
Hip flexor general stretching
Grass Pickers ICx15
Daniel son x10
Abe Vigodas ICx15
Motivator from 6
**Thang
Mosey to concession stand
Crowd pleaser (1 groiner:1 merkin up to 4:4 and back down)
Leg blaster
R&R
Mosey to bottom of stairs
1 Crab jack
Jog to post
9 crab cakes
Up to 9 crab jacks and down to 1 Crab cake
To top of stairs for hydraulic squats x20
10 lunges each leg
Inside shelter house
20 dips
10 abyss merkins
10 dips
5 abyss merkins
Mosey to flag
**Mary
Flutter kicks ICx20
LBCs ICX20
Hello Dolly ICx15
5 side plank hip taps each side
30 second back plank hold
**Moleskin
The first 15 minutes seemed to gas the PAX. This provided for a more difficult crab workout. All in all it was a good all around workout with very little mumble chatter. We welcomed Daisy (Pat Day) as an official F3 Black Cat member. Daisy is a local funeral director and his name plays off of the idea that when you die you start “pushing daisies.” Welcome Daisy!
