Compass Crawl Pyramid



60 degrees, partly cloudy, low humidity, NNE 10kts sustained, gusting to 20kts


Shingles, Spaulding, Hard Hat, Meat Gazer, Squid-QIC


SSH x 30 IC

TTT x 10 IC

AC x 15/15 IC

Let’s mosey .5mi to knock the chill off.


After arriving in front of the mall, the PAX locate the 8-point compass rose design in the pavers (you’ve been told that #TheYachtClub is fancy). Each PAX takes a position on a point of the compass for the following:

10 Squats

Bear Crawl to the next point

10 American Hammers

Bear Crawl to the next point

10 (ea leg) Lunges

Bear Crawl to the next point

10 Flutters (four count)

Bear Crawl to the next point

Then 9 reps ea, 8, 7, 6, 5, 6, 7, 8, 9, 10

Mosey back to the flag.

2 MOM:

PAX circle on their six, feet inboard. The first PAX begins cadence for 10 Flutters while others do leg lifts. Rotating, each PAX calls out 10 Flutters until all have gove.




-We still need a few more to round out 4 teams for the Palmetto 200.



-Shingles showed up sporting an F3 shirt…at this point, he’s ALL IN!

-Spaulding put the EH on Hard Hat and brought him back for a second workout…HIM!

-Meat Gazer keeps making improvement and is now wearing form-fitting fitness apparel…the shirt, anyway.

I try to take pause everyday, ignore the hectic chaos that whirls about my life, and offer thanks for all the good things that I have going on. The challenges, rewards and relationships of F3 are always on that list. It’s a privilege to lead. This thing matters.


Squid, OUT!

#ISI #F3counts


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