Dress Rehearsal

11 PAX gathered for a dress rehearsal of Fountainhead’s 2nd F workout in preparation for next Saturday’s journey to Savannah.  The calendar says November, the weather indicates July- 80s and 1,067% humidity at 0700.

The Thang

• SSH x 20 IC
• Imperial Walkers X 20 IC
• PlankJacks X 20 IC 4CT
• Calf Raises X 20 IC 4CT
• Merkins X 10 IC 4CT
• LBC’s X 20 IC 4CT
• Squats X 20 IC 4CT
• Carolina Drydocks X 10 IC 4CT
• Big Boy Situps X 20 OYO
• Burpees X 10 OYO

Mosey to Moo-Moo park (so named because of the lady in the Moo-moo who came out of her house to shoot some video of the PAX working during our initial visit)

• Merkins X 10 IC 4CT
• Russian Twists X 20 IC 4CT
• Squats X 20 IC 4CT

Mosey to other side of Moo-Moo Park

Hold six inches until the six arrives then,

• Merkins X 10 IC 4CT
• Russian Twists X 20 IC 4CT
• Squats X 20 IC 4CT

Mosey back to ANCHOR

Plankorama –

• Merkins X 10 IC 4CT
• Russian Twists X 20 IC 4CT
• Squats X 20 IC 4CT

Partner work-

• Decline Merkins X 30 while the partner planks
• Iron Cross X 40 and Flapjack as needed.
• Lunges X 60 counting each leg

Rinse and Repeat x2

Partner AMRAPS and sprints

• AMRAP merkins
• AMRAP LBC’s
• AMRAP Burpees

Honor the train with 10 burpees

2 minutes of Mary

• 20 flutter kicks IC
• 15 hello dolly IC

COT/BOM

• YHC and Bid Bird spoke about the importance of the 2nd F and how F3 is a gift that we are honored to give

ANNOUNCEMENT: special Veteran’s Day workout this Wed at 0730 at the Landing to be led by our very own Veteran OTC. It will be a light run with the purpose of throwing some flying EHs and paying respect to our Veterans.  For questions tweet @rjparsons122