Fri, Sat, Sun

with the early WOD & 13.4 all done in Puke early Friday mrng, & slow traffic just a distant memory we spend the arvo kicking back @ the beach  then Thai for dinner @ Nakontong

First thing Satiurday morning Stace & Cherie whip up a huge nutritious Frittata for brekky, while Luke & I whip the rings up for play

Mark & Luke hit the surf after brekky then join the girlz for a cruisy back-yard WOD
(actually the pic is from another day ..the surf wasn't quite this good ..but thats still Mark! lol)

All a lil sleepy with the salt air, we did a "bite-size, backyard WOD" one thing we could agree on for the WOD was muscle-ups!! ..no surprise there

Sat WOD: 10 muscle-ups > 50 sit-ups > 20 burpies > 50 sit-ups > 10 ring-dips > 50 sit-ups > 20 burpies > 50 sit-ups > 10 ring pull-ups > 50 sit-ups > 20 burpies > 50 sit-ups

Sian joins us on Sat arvo, & starts her visit off with a leisurely run along the beach :)
Then Rob & Lorena arrive in the evening just in time to help cook a huge dinner

Amy makes it down in time to join us for the Sunday arvo WOD:
Run: to Clark island, through the water,
Grovel: to the top of the Island, & back down
Run: back to mainland, along to surf-club & back to batch
..or: swim back to batch along beach

Thanks to everyone who was able to join us over the weekend ..good times! Hopefully next time we pick a more suitable weekend & more of you can join us!