Dedicating my 60%

15 PAX posted in the gloom for a different kind of beatdown. Coming off of a story about a Boston Marathon runner who dedicated each mile to a different person, reading Can’t Hurt Me by David Goggins and learning about the 40% Rule, Memorial Day coming up, and a long wait before a chance to Q, I put together a special (& sadistic) downPAINment for Tuesday 5/21/2019.


Warm Up

3 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic

(OK I said 5 but got impatient because it was taking too long so I cut it short, which left PAX longing for more…stay tuned)

The Thang

Mosey with intermittent sprints


20 squats

Lunges from parking spaces to next line

R&R back to the start

Story of

R&R (of all 40 squats and 2 lunge walks)


HR Merkins tabata

Story of my grandpa James Gilkey

Hand Lift Merkins tabata


Flutter Kicks x60

Story of



Warm Up (reprise)

We had to return to the last 2 rounds of the warm Up that was promised to the PAX and they were thankful for the chance to revisit the Merkin portion of the workout one last time

2 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic


Low Dolly x20 ic

Crunchy Frog x25 ic

Recover Recover


Today was hard, but we got WAY stronger. Glad to have another Marine join us with the addition of FNG now named Clubber. Unfortunately time ran short and we skipped the calf raise and pull up portions of the beat down, but there is always next Q for that. Looking forward to the team battle, even though it is postponed until June.

Until next time,


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