Iron Beach Bodies

QIC: Tiny Tank

Date: 5-5-18

# of PAX: 7

Pax: 8Penny, Flight Nurse, Last, Mr Miyagi, RX, Tiny Tank, Tubbs

Warm Up:

25 x SSH IC

20 x Imperial Walkers

10 x Cotton Pickers

THE THANG:

Quick mosey to the pond and partner up for Catch Me if You Can. Partner 1 starts backwards run and partner 2 performs 5 Burpees. Partner 2 sprints to catch partner 1 and they flip flop. Continue for 1 lap around the pond. Find a decent sized rock and head to the beach.

3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. Used the rocks during strength exercises for added fun. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed for a minute to keep moving.

Set 1:

3: Squat Press & Merkins

2: Burpees & High Knees

1: Crunchy Frogs

Set 2:

3: Kettle bell Swing & Curls

2: Plank Jacks & Fast Feet

1: America Hammer

Set 3:

3: Squats & Dips

2: Side Straddle Hop & Mountain Climbers

1: Flutter Kicks

Set 4:

3: Overhead Press & Tricep Extensions

2: Squat Jumps & Seal Jacks

1: Supine bicycle

Finished with enough time for 10 Surfees and moseyed with our rocks back to the rock pile and flags for COT.

COT/Moleskin:

Thanks for another smoker on Iron Island. Well done pax. Iron sharpens Iron!

YHC is grateful 8Penny showed up for the EC Murph and pushed me through it! Probably would have went back home had he not showed. He also makes it look so easy with his ruck on!

Glad Last and Mr Miyagi made the trip down south. Always great to catch up with our brothers from different AOs. And Flight Nurse as well. Still love that stash!

Great to have RX back at it. And Tubbs is a beast. Just waiting on that VQ…

F3 Dads Camp coming up in August. It is a great time. Sign up or message YHC if you have any questions!

Always a pleasure to lead!

Tiny Tank

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