AO: Downrange
Q: Big Tuna ,
PAX: Grover, Big Tuna, Tophat, Tugit, Nemo, WeightWatchers
FNGs: None
COUNT: 6
WARMUP: Gathered up the pax, welcome Grover from F3 Concord (MeCa) and then typical warm-up – 10x (IC): windmill, hillbillies, IST’s, squats, air presses, arm circles, mericans, plank jacks. Head up to the road and pick up TopHat in the parking lot.

THE THANG:
Part 1 – short mosey to nearby parking lot for Lt Dans (1 squat / 4 lunge ratio) – worked up to 5 squats / 20 lunges – stopped for 10 monkey humpers at the Monkey Business hours. Over to the Lazy Turtle for incline mericans, dips, decline mericans – 3 rounds/15x for each exercise. Back to the pier with another stop for 10 monkey humpers. We did wall exercises next – wall sits with air presses/seal claps/front raises, followed by B2W with shoulder taps, Mike Tysons, calf raises and wall touches.
Part 2 – down to the beach for WIB – workout in bucket. 16 exercises were completed. Pax that drew the card with exercise was the timer and carried a 20 lb sand bell down and back to the pier while rest of the pax did that exercise. Finished up with several rounds of the “roll the exercise” 12 sided die and called time at 6:50 to ensure that we beat the vacation crowd at Ruby’s when they open at 7.

ANNOUNCEMENTS: Enjoyed 2nd F at Ruby’s with lots of great convo. Great to see Grover from F3 Concord who now has a house on Oak Island so we will be seeing more of him. Upcoming Riptide Ruck event will be held at Oak Island over Veterans Day weekend.

COT: Continued prayers for Aunt Vickie and Barbara as well as Tugit’s dad who is down for a visit and hoping that he decides to stay. Thanks for coming out today. Always an honor to lead this group.