You know it’s a beatdown when the PAX of 19 faithful F3’ers is actively looking for excuses to take a break.  Could one really see the international space station with the naked eye this morning or was this just a not so cleverly disguised attempt at a 10 count substitute.  You be the judge.

The Thang (give or take a few reps) :

Warm-up Run: A couple of laps around the parking lot.

Warm-Up Circle:

  • 30 x SSH
  • 20 x Mountain Climbers
  • 15 x Sir Fazio Arm Circles
  • 15 x Reverse Sir Fazio Arm Circles
  • 20 x Merkins

Fives & Dimes:   Thanks again Sir Fazio.  Pax divides into two groups. Group 1 does down and back field sprints with exercises mixed in while Group 2 does same exercise pending their return.  Flapjack.

  • Round 1:  Sprinters do 15 Merkins at far end.  Other group does AMRAP Merkins.
  • Round 2:  Sprinters do 15 Star Jumps at far end.  Other group does AMRAP Star Jumps.
  • Round 3:  Sprinters do 15 EKG’s at far end.  Other group does AMRAP EKGs.
  • Round 4:  Sprinters do 15 Wide Grip Merkins at far end.  Other group does AMRAP WG Merkins.
  • Round 5:  Sprinters Sprint to far end and back twice.  Other group does AMRAP Squat Squats.
  • Round 6:  Sprinters do 15 Burpees at far end.  Other group does AMRAP Burpees.
  • Round 7:  Sprinters do 15 Ski Abs at far end.  Other group does AMRAP Ski Abs.
  • Round 8:  Everybody Bear Crawls to the far end and Sprints back.
  • Round 9:  Everybody Sprints to the far end and Gorilla Walks back.

Mary:

  • 30 x Long Very Slow Flutter Kicks
  • 20 x Mountain Bikers (or Freddy Mercury Hybrids)
  • 20 x Reverse Mountain Bikers (or Reverse Freddy Mercury Hybrids)
  • 20 x American Hammers
  • 20 x WW2 Sit Ups

COT:

Prayers for Dufresne and his family continue.

Shout out to Hightower.  Welcome brother.

Sign up for Go Ruck.

1 PAX is missing form the list.  Let YHC know who it is.

YHC was again humbled to Q for such a fine PAX.

Aye!

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