12 Pax showed up on a beautiful Saturday morning at the beach for the Bay Watch workout and my last workout before moving to the prairie.

Warm Up:

-25 Side Straddle Hops x 4 count

-20 Imperial Walkers x 4 count

-run to the beach

-run by the restroom for Hot Colon if you are Heisenberg

The Thang:

Run 10 beach accesses conducting the following workouts at each access:

-20 squats

-10 lunges each leg

-20 mericans

-30 LBCs

If you finish early run back and help the last guy finish his exercises.

Five minute cool off and ocean swim, how many F3s can say that!

-25 x 4 count flutter kicks in the surf

-20 x 4 count Hello Dolly’s in the surf

-25 x 4 count squats in the surf

Run back to the parking lot…Dino why did you take the long way back?

Conduct varies workouts until all LCMs made it back.


-Niles you better be worried, your daughter is calling Busted Grill dad.

-Great job by Teo and Jlove who came out even while on vacation.

-sign up for the Tri-Span run, get with Heisenberg for details

-order for your T-Shirts designed by Heisenberg

Thanks for letting me Q and for making me better these last two years. It has been a great run!

PAX: Busted Grill, Parrot Head, Minecraft, EPO, LETC, Last, Heisenberg, Seahorse, Teo (Durham), Jlove (Greensboro), Dino

QIC: Juneau