Beach Blast (Rain Included)

It was supposed to be a great beach day…..not!  So 6 pax plus yours truly showed up with sun screen applied for a great work out geared to start the arguably best holiday weekend of the year.  With lightning, thunder as well as rain lingering in the distance we started out with;

Warm -O – Rama

  • Up Early Lap, Around parking lot (We collected Morning and OZ on the way)
  • Side Straddle Hops (SSH) x 25, In Cadence (IC) 4 CT
  • Chinooks – 15 IC 4 CT (Overhead Arm Circles)
  • Imperial Walkers x 10, IC 4 CT
  • Downward Dogs – OYO
  • Burpos x 15 IC, 1 CT (Start at squat position, hands out legs out, pushup, back to squat)
  • Mountain Climbers x 20, IC 4 CT
  • Wave of Merkins x 5, IC 1 CT on down

Everyone was warmed and starting to get wet as rain moved in…….we moseyed around to covered area for some;

  • Up over down steps, repeat on concrete benches x 50 Count OYO
  • Derkins, 25 Count, OYO
  • Inclinded Merkins, 25 Count, OYO
  • Finished up with more Up over down steps, x 50 Count OYO

Time to mosey over to Winthorpe’s favorite place (Lacrosse Field), for some fun in the sand time.


Partner up.  Opposing cones approximately 30 yds apart we continued w/ my favorite sand bag routine;

  1. P1 & P2 back to back on your six. Pass sandbag around from side to side 25 times. Switch directions x 25 times. Take lap plank for six.
  2. P1 & P2 foot to foot on your six. P1 sit up w/ sand bag overhead toss to P2.  P2 back down over head sit up and toss to P1.  60 times (30 ea partner).  Take lap Al Gore for the six.
  3. (Rain had finally hit full force at this point…..we were sure we were the only people in Craven County outdoors exercising……except for one or two others that came to mind)
  4. P1 Inch worm planks w/ merkins, P2 30 sand bag raises switch partner rinse repeat, run 1 lap, Al Gore for the six
  5. P1 Squat kicks, P2 30 sand bag squats, switch partner rinse repeat, run 1 lap, Plank for the six
  6. P1 Plank walks w/ burpee, P2 skip runs back and forth from side to side 10 times, switch rinse repeat, run 1 lap, leg raise for six.
  7. P1 Tripod (Alt Left hand, right leg extensions), P2 squat shuffle between cones 2 times with sand bag, switch rinse repeat, run 1 lap, Al Gore for the six

Time had elapsed and we headed to Mary;


My below average attempt at the following (due mostly to the fact that my notes had disintegrated);

  • Dr. W’s – 1 legs apart like a Low Dolly, 2 legs together, 3 raise the legs to Rosalita position (45-60 degrees-ish), 4 spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 return to your back (legs still up), 7 legs together, 8 legs down.  – 10 total
  • Side V Sits, 25 IC, Switch side, 25 IC
  • Dealers Choice – Boat Canoes, (Thanks Morning)
  • Dealers Choice – James Bond, (Thanks Winthorpe)
  • Dealers Choice – Freddie Mercurys, (Thanks Unicorn)

Time had elapsed for the workout.


Give to Give Campaign reported $117k + raised from the NC area in thirty days for F3 Expansions.  Great job!

  • OZ on the Q for the Fartlek (0700 Hardstart Holiday Hours)
  • Sputnik (Virgin Q) for Bushwood
  • Lil Wayne on the Q for The Point
  • Looking for a Q for The Beam on 09/09 Sign Up!

Q took us out in prayer

Gentlemen, thanks for the effort this AM.  Always a brighter start to my day thanks for the opportunity.  Enjoy your families, food, and fun but most of all enjoy your football!  Peace Out Faulkner



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