Rain may spoil the family day at the beach, but it never stands in the way of an F3 workout, and so this morning”s day at the beach for The Thicket proceeded as planned. Three PAX did vest running and pullups for EC, and 11 total took part in YHC”s sandy itinerary. Didn”t reach Sugar Cookie status (look it up) this time, but that”s a goal for a future morning.
 
Warmup
Enter Sandman: mix of SSH and Burpees to the music cues.

The Thang
Run up into Great Meadow (leave the gloves in the parking lot).
Head to the volleyball court for some sand work:
Bear crawl the court x3
Crab walk the court x3
Head to the wall:
Box jumps followed by WWII AMRAP x3
Move to the street, split into two groups, pickup waiting sandbags:
First group sprints up the hill and back, while other group does air squats (with sandbag rotating around). Repeat x6.
Jog down to the bottom of the big hill.
The Bernie Sanders: run up hill backwards. “Watch the man holes!” (A good rule of thumb in life)
Move to the grass for quick Mary:
Makhtar Ndiayes
Gym Class Situps
 
COT
Churham F3”s Special Ops Survivor charity effort is trying to reach a $5000 fundraising goal and is well on its way. See Slack for the donation link. As part of that, there”s a special event Friday night at TOPO from 7-9pm, with $1 from each drink getting donated to the charity. And then some special ops guys are going to lead part of Saturday”s workout at TBL. Should be awesome all around.
Sign up for Secret Q Month if you haven”t already. First-time Qs welcome. Should be a fun theme.
ABH. Always Be Headlocking. Remember to take what you get from F3 – be it the fitness or the fellowship – and share it with others to give them the opportunity to experience it for themselves. The participation out this way has been fantastic (YHC is in awe of the fully booked Q signup sheet). But we”re just seeing the tip of the iceberg when it comes to the potential growth of The Thicket (and The Wall).
Welcome FNG Riviera!