Weather: Chilly, 24’ish degrees
6 PAX showed up for the Beatdown; Springbok, McStuffins, Butterfly, Sarge, Eno, Pickles (Q)
Welcome w/core principles: free, open to all men, peer lead, outside rain or shine, and end in COT!
Disclaimer: I’m not a professional and not responsible, church & F3 not responsible.
Warm up: 25x SSH, 10x Forward Arm Circles, 10x Backward Arm Circles, 10x Weed Pickers, 10x Abe vagodas
Cones set in the football field positions of 25yards, 50 yards, 25 yards and end zone. Picked 6 exercises. Sprint to first cone, 25 reps of 1st exercise, sprint to second cone, 25 reps of 2nd exercise, sprint to third cone and 25 reps of 3rd, sprint to end zone and sprint back to starting position. Sprint to first cone and pick the next exercise. Complete 6 exercises and then Rinse & Repeat. It is modified version of ‘The Beast’, one of the F3 workouts I found online.
- Cobra merkins x25
- Squat jumps x25
- burpees x25
- Stagger merkins x25
- Sumo Squats x25
- Burpees x25
Total: Burpees = 100 count, Cobra merkins = 95 count, Squat jumps = 95 count, Stagger merkins = 95 count, Sumo squats = 95 count
Mary: 10x Bicycle, 10x American Hammers, 10x Flutter Kicks, Superman position 10 count, Ironman position 10 count, 10x The Dying Cockroach
Announcement & Prayers.
Moleskin: Q is still trying to break in to his new shoes, it is killing my feet. There was lot of mumble chatter followed by heavy breathing. Reach out to Sarge for upcoming community event. If you have a can of food to drop, see yours truly. Respect to all the men.