That’s a tall Flag

04.14.21 at the MOB

PAX:  Judge Judy, Gambit, Peaches, Buckeye, Big Spur, Compost, Ballcock, Lombardi, Joanna, Gator, Spaulding-QIC

Conditions:  59 degrees…. perfect

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.

Warmup:  SSHx25, TTTx10, Squatx10, Michael Phelpsx10, IW’sx10

Two lines for an Indian Run to Church of the Cross

Thang – Two sets of Elevens with a resistance run with the bike tubes

1st round of 11’s – Hand Release Merkins and Starburst – Water St – Bridge St

10 HRM, 1 SB – resistance run with your partner to Bridge St

9 HRM, 2 SB – resistance run with you partner to Water St.

Rinse and Repeat

2nd round of 11’s – Groiners and Jump Squats – Water St – Allen St

10 G, 1 JS – resistance run with your partner to Allen St.

9 G, 2 JS – resistance run with your partner to Water St

Rinse and Repeat

Mosey back to the Shovel Flag

Mary – 50 Flutter’s IC





Thoughts and Prays for the Keiffer Family – for the tragic boat accident this past weekend


-Buckeye was trying to hijack my Q.  There was a discussion of what each of us had planned…PAX wanted to vote. 

-The MOB is stepping up their game.  Artificial turf is being installed near the school.  Still not quite like the Yacht Club

-Judy was confused with the 11’s and resistance run.  How long has he been doing F3?

-Buckeye and Peaches worked hard while Gambit nursed an injury

-My partner, Joanna thought I was picking on him when I asked the PAX “to push it hard on the runs”

-Not sure what the MOB is trying to accomplish, but they have the tallest shovel flag I’ve ever seen.

-Swanson motivated me to post at the MOB after his presence on the Island.  Gambit informed me that’s a first “Swanson motivating anybody”

-Always a pleasure crossing the bridge to post with the Men of Bluffton!

Until next time ~Spaulding

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