Rehoboth – F3 First State

Shoulders and Abs

Gee-EYE, Looney Tunes, Nutz, Semi, Wildwing / Leave a Comment / DE, Lewes, Rehoboth / By Jason Dypsky

QIC: Semi

Warm-a-Rama
15 Seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 seal waves i/c

The Thang

Each PAX grabes 2 water bottles
Mosey to playground across the street
10 low side plank rotator i/c ( both sides)
30 urkins oyo
10 hanging knee raises oyo
10 swerkins
10 split squats ( per leg )
10 pretzel sticks (per side)

3rd F
9 lessons from F3
1. You can go a lot farther with others by your side.
2. Men need challenges to stay sharp mentally, physically, and emotionally.
3. Confidence is built by setting and accomplishing goals.
4. Competition makes us better.
5. Sweat and shared suffering build strong bonds.
6. If you’re not accelerating, you’re decelerating.
7. You’re stronger than you think you are.
8. The COT is great therapy.
9. Friends make life worth living and loving.

Complete 2 more rounds of exercises

Mosey to parking lot
Chappie run back to flag (water in mouth)

5 burpees for reward

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Semi, Nutz, Gee-AYA, Wildwing, Looney Toons

Pre-Blast…Labor-day Beach Day Beatdown

All PAX, Laudy Daudy Everybody / Leave a Comment / Preblast, Rehoboth / By Chappie

Our 2nd Annual Labor Day Beach Day Beatdown

Date: Monday, Sept. 3

Location: North end of the boardwalk. Park in the public parking at the corner of Lake Ave. & Surfside Place (no fees that early in the Gloom).

Time: 7 a.m. sharp

What is it? A workout on a different day and at a different location. This year it will be more of a “convergence” (i.e. all Site-Q’s bring your AO Shovel-flag. We’ll plant ’em all in the sand). Commit now, men, maybe Labor Day will be the day we get to record numbers!

Each HIM come prepared with a few of your favorite exercises because we’ll be “passing the baton” from PAX to PAX. Don’t forget we’ll have some different elements that “add value” to the beatdown: Sand & Water. To some degree, you can think CSAUP. Plan on going home nasty!! Ohhhh, yeahhh!

(Being so close to the coast I’m not sure we use the beach enough–let’s not take it for granted!)

Guys, this is a great time to invite some FNG’s too, so hit up those guys you’ve been working on. This promises to be a great way to start your Labor Day. Last year we jumped into some waves after the COT/BOM and got a good cool down compliments of the Atlantic. Plan some time afterwards to hang out with your M and 2.0’s on the beach, or just plan to grab some Coffeeteria with some of the other PAX for some of that 2ndF. YOU DON’T WANT TO MISS THIS!

Shot from last year:

~Chappie, out!