By Land and By Sea

17 of F3 Cape Fear’s finest rolled into WB for the latest edition of the Workshop.

Pax: Video says it all

THANG:

Warm up with some Hillbillies, Cotton Pickers and Seal Claps

Mosey to Live Oak Loop for the escalator from Hell. Run to first speed bump, do 5 Burpees. Run back to start. Run to second speed bump, do 5 Burpees, 10 Imp Walkers, run back to start. Run to third speed bump, do 5 Burpees, 10 Imp Walkers, and 15 Merkins, run back to start. Run to fourth speed bump, do 5 Burpees, 10 Imp Walkers, 15 Merkins, and 20 Squats, run back to start. Mary ’til 6 arrives.

Run to Stone St access for “catch me if you can”. Partner up. Partner 1 runs backward while Partner 2 does 5 Burpees and sprints to catch Partner 1. Rinse and repeat until we get to Blockade Runner.

To get back to Stone St, Partner 1 runs to specified beach access and back to Partner 2 who is bear crawling. Rinse and repeat until the bear crawling reaches the access point.

Mosey to base of the bridge. Race your partner across the bridge. Quick mary at the Motel. Race your partner back to the flag.

COT.

MOLESKINZZZZ:

We had a great group from all over Cape Fear busting their asses this morning. Especially good to have Screaming Eagle represent!

Always a pleasure to lead the men of F3 Cape Fear.

‘Til next time,

Dino

SMACK TALK!

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