Rinse and Repeat

Friday in the gloom started with a balmy 80 degrees and heavy humidity. “Like a sauna”

The warm up and mozi was conducted by Sniper as said Q had to do an emergency DD.


We did a rinse and repeat from an earlier F3 Sniper beatdown with a few modifications;

We based the beatdown at the bottom of Sniper hill.  We did a Nur 3/4 up the hill and then jogged back down.  (Audible) After every up and back down we performed an exercise with 20 reps with the exception of burpees at 10 and mountain climbers at 40. All F3 participants had to keep adding an exercise and repeating the exercises already on the list.

1. SSH total 200

2. Overhead claps total 180

3. Squats 160

4. LBCs 140

5. Carolina Dry Docks 120

6. Lunges 100

7. American Hammers 80

8. Merkins 60

9. Mountain Climbers 80

10. Burpees 10

Tough beatdown, however… we did it, “because we can”


Zeus can use some help moving.

Ft. Hammer race, Siesta Key Triathlon, Mud race


6pck and his work challenges,

Pinchers M